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BuffaloGal_2006

buffalogal

buffalogal

New member
Starting Friday morning, I will finally get back on track. My diet the last month has pretty much sucked. I've gained weight and fat and I've lost muscle. That all changes in a few days.

I have a meal plan and a workout plan. I will post up my stats on Tuesday or Wednesday and probably some fat pictures as well. :( That will get me motivated. It's not going to be easy since I've been out of the loop for three months but seeing everyone's progress on here and hearing Bunny's story has me motivated again.

I'll post up my meal, workout and supplement plan tomorrow as well. I'm giving myself 12 weeks to see where I end up. I still have plans to do a comp in the spring and am really going to hit this hard.

Cheat meals will try to be limited to only special occasions. For the next three days though, I'm giving myself permission to eat one meal a day that I won't be able to eat starting Friday. :chomp: As of now, it's four days and counting and it can't come soon enough! ;)
 
Thanks girls! I am so freakin' excited to be back and getting ready to go at it! I've missed you all sooo much - you're like family now.

Now it's time to kick some a$$... ;)
 
Will have my weight and bodyfat checked in the morning. When I left three months ago, my bodyfat was down to 18.5%. I'm sure it's probably back to nr 24-25% again. My goal is to get back down to 18% by the end of July. Is that doable with a tight diet?

Here is my workout plan for the first four weeks. I'll try to switch it up every 4-6 weeks as I have in the past. I do a one bodypart per day split. HIIT cardio will be approx 3 times per week, with steady state cardio on other days:

Legs:

Barbell Squats: 4 sets of 6-8
Lunges: 3 sets of 10
Leg Extensions: 3 sets of 10
Leg Curls: 3 sets of 10
Inner Abductors: 3 of 10
Outer Abductors: 3 of 10
Step-ups: 2 of 10
Butt-blaster: 2 of 10
Calves: 4 of 12

Back:

Assisted Pull-ups: 3 of 10
Wide-Grip Pulldowns: 3 of 10
Bent-over DB Ros: 3 of 10
Seated Low Row: 3 of 10
Barbell Row with Reverse Grip: 3 of 10
Narrow-grip Pulldown: 3 of 10

Chest:

Flat DB Press: 3 of 10
DB Flyes: 3 of 10
Push ups: 3 to failure
Mach Flyes: 3 of 10

Bi's and Tri's:

Bar Curl: 1 of 12, 2 of 7, 1 of 9
Inc. DB Curl: 2 of 9, 1 of 11
Preacher DB Curl: 3 of 10
Standing Rope Hammer Curl: 2 of 12
Close-Grip Bench Press: 1 of 15 (warm-up), 3 of 10-12
OH Rope Extension: 3 of 10-12
Reverse Grip Pulldowns: 2 of 10-12, 1 of 15
Kickbacks (Drop sets): 2 sets of 10/8/6

Shoulders:

Overhead DB Press: 3 of 10-12
Machine Press: 3 of 10-12
Bent-over Lat Raise: 3 of 10-12
Seated Lat Raise: 3 of 10-12
Front Cable Raise with Rope: 3 of 10-12

Abs will be 2-3 times per week

Any comments, suggestions and/or critiques are ALWAYS appreciated!
 
BG, it's great to have you back. :)

How is the house hunting (or did I miss this in your other log)?

I would suggest considering hitting a body part multiple times per week. The trend is finally heading back that direction. However, if you don't, please see the following related to your workout. :)

Legs:

Barbell Squats: 4 sets of 6-8
Lunges: 3 sets of 10
Leg Extensions: 3 sets of 10
Leg Curls: 3 sets of 10
Inner Abductors: 3 of 10
Outer Abductors: 3 of 10
Step-ups: 2 of 10 - do these 3rd, before all of your machine stuff
Butt-blaster: 2 of 10
Calves: 4 of 12

Back: you have 180 reps for back and 120 reps for chest. I would suggest yanking the narrow grip pulldown and bent DB rows.

Assisted Pull-ups: 3 of 10
Wide-Grip Pulldowns: 3 of 10
Bent-over DB Ros: 3 of 10
Seated Low Row: 3 of 10
Barbell Row with Reverse Grip: 3 of 10 - do this first or second, alternating each week with pullups. Week 1: pullups first. Week 2: Barbell row first, etc.
Narrow-grip Pulldown: 3 of 10

Chest:

Flat DB Press: 3 of 10
DB Flyes: 3 of 10
Push ups: 3 to failure
Mach Flyes: 3 of 10

Bi's and Tri's: I heavily disagree with an entire day for arms, but we can agree to disagree. :) At the very least, alternate your bicep exercises with tricep exercises so you can move more weight.

Bar Curl: 1 of 12, 2 of 7, 1 of 9
Inc. DB Curl: 2 of 9, 1 of 11
Preacher DB Curl: 3 of 10
Standing Rope Hammer Curl: 2 of 12
Close-Grip Bench Press: 1 of 15 (warm-up), 3 of 10-12
OH Rope Extension: 3 of 10-12
Reverse Grip Pulldowns: 2 of 10-12, 1 of 15
Kickbacks (Drop sets): 2 sets of 10/8/6

Shoulders: 150-180 reps is too much, especially when your anterior deltoids are hit with every chest exercise and your posterior delts are hit with every back exercise. Ditch the last 2 exercises.

Overhead DB Press: 3 of 10-12
Machine Press: 3 of 10-12
Bent-over Lat Raise: 3 of 10-12
Seated Lat Raise: 3 of 10-12
Front Cable Raise with Rope: 3 of 10-12

Abs will be 2-3 times per week
 
Glad you're back, BG! How's it going with the new man? How's the house situation?
 
Thanks all - it's so great to almost be back.

Nelms, you're advice is very much appreciated and I am taking everything to heart... :heart:

I'll incorporate your suggestions and will also think about doing multiple body parts. I respect your opinion so much as do the other ladies. I start my new workout Monday so will think about it over the weekend!

SG - As far as the house goes, I move in tomorrow morning and will finally be settled. The new man is great! I hate to say it, but I didn't think it was possible to be head over heels for someone after only 9 1/2 weeks. He's really encouraging me to do this comp in the spring, get my diet tight, head back to the gym, etc. so I can't ask for anything else. All in all, I think my life is finally back on track and I'm loving every minute of it.
 
Well, I went and got my bodyfat tested. The test was a joke - one of those digital handlebars you hold that supposedly gives you an accurate reading (within 1%). Overall bodyfat came in at 22.7%. Up almost 4.5% since middle of January - not too bad considering I eat at restaurants 2x a day. How accurate it is?? Who knows - I'm going to be buying some digital calipers soon to get a more accurate idea, but it's not too far off from where I thought I probably was.

Went and pigged out on Mexican one last time, came home and weighed myself on my new scale and it showed 146.5 lbs. I guess maybe I'm not too bad, but I'm still disappointed in how I look. So here's the new meal plan that I'll try to stick to as best I can. Realizing I'm not dieting for a comp, I will try to spice it up here and there and not stick to it completely, but for now it's a start. Comments are always welcome.

Calorie intake goal per day: 1450-1700
Height: 5'6"
Prelim weight: 146.5 lb
Prelim Bodyfat: 22.7%
Measurements and pics will be coming in a few days...

Meal Plan days 1, 3, 5 and 7:

#1: 4 egg whites, 1 whole egg, 1/2 c natural oatmeal, 1 scoop whey
#2: 3 oz protein (chix, tky, fish), 1/2 c brown rice
#3: 3 oz protein, 1/2 c peppers and onions, 1/2 c yams
#4: 1/2 c lowfat cottage cheese, 1/4 c berries
#5: 3 oz protein, 1 c steamed veggies
#6: 2 T natty PB, Protein Drink

Meal Plan days 2, 4, and 6:

#1: same
#2: same
#3: same
#4: serving tuna
#5: whole wheat tortilla, 1 T low sodium tomato sauce, 3 oz protein,
peppers and onions, 1/4 reduced fat mozz cheese :p
# 6: 1 T natty PB, Protein Drink

Will be drinking PWO Protein Drink with vanilla whey, 1 scoop lemon-lime
gatorade

This is just a basic idea on where I need to start. Won't be following this exactly, especially with working rotating shifts. Am going to try my hardest. Cheats will be only on special occasions.

Diet will start Friday, April 21 and last approx 12 weeks. would like to see my bodyfat down to 15 or 16% by the end of July. Not sure if that's do-able, but I guess I'll find out. ;)
 
buffalogal said:
SG - As far as the house goes, I move in tomorrow morning and will finally be settled. The new man is great! I hate to say it, but I didn't think it was possible to be head over heels for someone after only 9 1/2 weeks. He's really encouraging me to do this comp in the spring, get my diet tight, head back to the gym, etc. so I can't ask for anything else. All in all, I think my life is finally back on track and I'm loving every minute of it.
Click to expand...
That's WONDERFUL!!!! Sounds like things are on the up & up for ya'!
 
buffalogal, do you know about the Treilin show meet-up, and can you make it?
Click to expand...

Nelms, I know about Treil's show and was one of the original ones who wanted to go. Unfortunately, the earliest I can get off work is the 20th of July so there's no way I can make it out there. :(

I was really looking forward to it - that would have given me added motivation. But, I've got a beach vacation later in the month so hopefully that'll keep me going. ;)
 
Today's the 21st & your diet started today didn't it?



.........and another one hears the call of the tight cheek clan


:jump: :jump: :jump: :jump: :jump: :jump: :jump: :jump: :jump:
 
buffalogal said:
Nelms, I know about Treil's show and was one of the original ones who wanted to go. Unfortunately, the earliest I can get off work is the 20th of July so there's no way I can make it out there. :(

I was really looking forward to it - that would have given me added motivation. But, I've got a beach vacation later in the month so hopefully that'll keep me going. ;)
Click to expand...


When's the beach vacation - could you make Sassy's on the 21st I think?
 
Yah, BG.......we're doing another meet up at Sassy's show.....really want you there!!!!! :heart:
 
Wow, you guys are all awesome! Thanks for the support. I'll have to check into Sassy's show date. I'm going to visit my parents for a few days, then the beach vacation is the 23rd-29th. I'll do some checking though.

The move went okay except for a water leak. And not knowing where the shut-off valve is for the water supply is driving me out of my mind. It's been a loooong day... :worried:

But, the new log starts tomorrow (the 21st)! Got the alarm set for 4 am (even though I'm still up!) to do sprints and cook a bunch of food tomorrow. Have a workshop at work and I'm responsible for donuts in the morning and subs in the afternoon. Meaning I HAVE to grill up my chix and tky and all for snacks and lunch. No way they're getting me to eat that other crap. BG is too determined to be swayed! I'll check in tomorrow gals! Loff ya all... :heart:
 
Day 1: Friday, April 21st

Scale weight: 143.6lbs

3:30 am: 2 Cardio Breeze

4:15 am: 20 min HIIT Cardio
5-min warmup, 30 sec sprint @ 8 MPH, 1 min recovery @ 5 MPH x 8 cycles
5-min cooldown
17 oz water

5:05 am: 1 Glucorell-R

Meal 1: 5:30 am

2 sesapure, 2 T-Rex
multi
potassium supp
4 egg whites, 1 whole
1/2 c oatmeal w/ splenda and 1 scoop whey
17 oz water

8:20 am: 3 Levorex

Meal 2: 8:30 am

3 oz grilled chix
1/2 c yams
peppers and onions
1 liter water

12:45 pm: 1 Glucorell-R

Meal 3: 12:55 pm

2 T-Rex, 2 sesapure
3.5 oz grilled chix
peppers and onions
1/2 c yams
1 liter water

3:45 pm: 3 Levorex

Meal 4: 3:50 pm

1/2 c 1% cottage cheese
1/4 c raspberries
17 oz water
 
buffalogal said:
Day 1: Friday, April 21st

3:30 am: 2 Cardio Breeze

4:15 am: 20 min HIIT Cardio
5-min warmup, 30 sec sprint @ 8 MPH, 1 min recovery @ 5 MPH x 8 cycles
5-min cooldown
17 oz water
[/B]
Click to expand...
NICE BG!!! Way to get it in there .. :D
 
NICE BG!!! Way to get it in there ..
Click to expand...

Feels sooo much better than a cup of coffee.

I was also able to avoid ALL the donuts, bagels, cream cheese, sandwiches, chips, etc. today. In fact, they didn't even look good... ;)
 
buffalogal said:
Feels sooo much better than a cup of coffee.

I was also able to avoid ALL the donuts, bagels, cream cheese, sandwiches, chips, etc. today. In fact, they didn't even look good... ;)
Click to expand...
WOOHOO!!!! Yes I can walk by this stuff without even taking a second look... and SO i keep telling myself :)

Sorry about the water leak .. this looking up for you girl :rose:
 
^^^^ :bigkiss:

Day 1: Friday, April 21st

Scale weight: 143.6lbs

3:30 am: 2 Cardio Breeze

4:15 am: 20 min HIIT Cardio
5-min warmup, 30 sec sprint @ 8 MPH, 1 min recovery @ 5 MPH x 8 cycles
5-min cooldown
17 oz water

5:05 am: 1 Glucorell-R

Meal 1: 5:30 am

2 sesapure, 2 T-Rex
multi
potassium supp
4 egg whites, 1 whole
1/2 c oatmeal w/ splenda and 1 scoop whey
17 oz water

8:20 am: 3 Levorex

Meal 2: 8:30 am

3 oz grilled chix
1/2 c yams
peppers and onions
1 liter water

12:45 pm: 1 Glucorell-R

Meal 3: 12:55 pm

2 T-Rex, 2 sesapure
3.5 oz grilled chix
peppers and onions
1/2 c yams
1 liter water

3:45 pm: 3 Levorex

Meal 4: 3:50 pm

1/2 c 1% cottage cheese
1/4 c raspberries
17 oz water
Click to expand...

Totals remainder of night:

Meal 5: 8:15 pm

1 c steamed broccoli
1/4 c reduced fat mozz cheese
1.75 oz ground tky
17 oz water

Meal 6: ~10 pm (before bed)

2 T natty PB
Protein Drink

Totals: 1568 cals (46% P, 22% C, 32% F)

Nice to know I can explain to my bf I need to run home and get food before going to his place, and he doesn't even bat an eye!! ;)

Night all...
 
Nice work BG!!! WTG on the 4:00AM cardio...I don't think my body would even KIND of function that early in the morning anymore!! ;) Missed you girl, and I am SOOO happy to see you back at it and posting!!

I would love to meet up with you at Sassy's show, if you can make it!! I think that it would be a blast. :dance2:
 
Day 2: Saturday, April 22nd

5:35 am: 1 Glucorell-R

Meal 1: 5:50 am

2 sesapure, 2 T-Rex
multivitamin, potassium supp
4 whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey and splenda
1 liter water

8:50 am: 1 Glucorell-R
3 Levorex

Meal 2: 9 am

1/3 c brown rice
2 oz ground tky
15 raspberries
17 oz water

11:55 am: 1 Glucorell-R

Meal 3: 12:10 pm

2 sesapure, 2 T-Rex
2 oz ground tky
1/2 c brown rice
1/2 c steamed broccoli
1 liter water

Meal 4: 2:30 pm

3 Levorex
1/2 c 1% cottage cheese
1/4 c raspberries
17 oz water
 
buffalogal said:
I hope I can make it IP. Would love to meet everyone in person, even though I feel like I know everybody already. :)
Click to expand...
It's great interacting & seeing the personalities come into his/her own ... I think i scared some people when i 1st met them at Sassy's show b/c I was, well the real bunny you see on here ... :) "What is she on something?!" ... :D

Hope you can make it :)
 
Day 2: Saturday, April 22nd

5:35 am: 1 Glucorell-R

Meal 1: 5:50 am

2 sesapure, 2 T-Rex
multivitamin, potassium supp
4 whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey and splenda
1 liter water

8:50 am: 1 Glucorell-R
3 Levorex

Meal 2: 9 am

1/3 c brown rice
2 oz ground tky
15 raspberries
17 oz water

11:55 am: 1 Glucorell-R

Meal 3: 12:10 pm

2 sesapure, 2 T-Rex
2 oz ground tky
1/2 c brown rice
1/2 c steamed broccoli
1 liter water

Meal 4: 2:30 pm

3 Levorex
1/2 c 1% cottage cheese
1/4 c raspberries
17 oz water
Click to expand...

7 pm: 1 Glucorell-R

Meal 5: 7:15 pm

2 sesapure
multi-grain tortilla
2 T low sodium tomato sauce
2 oz grilled chix
peppers and onions
1/4 c red fat mozz cheese
1 liter water

Meal 6: 10 pm

2 T natty PB
Protein Drink

Totals: 1587 cals (40%P, 27%C, 33%F)
 
Day 3: Sunday April 23rd

5:35 am: 1 Glucorell-R

Meal 1: 5:55 am

2 sesapure, 2 T-Rex
multivitamin
potassium supp
4 whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey and splenda
1 liter water

9 am: 1 Gluc

Meal 2: 9:15 am

3 Levorex
1 small apple
15 raspberries
1.5 oz grilled chix
17 oz water

10:45 am:

1 c coffee, 1 T sugar-free creamer

11:50 am: 1 Gluc

Meal 3: 12:15 pm

2 sesapure, 2 T-Rex
2.5 oz grilled chix
1/2 c sweet potatoes
1 liter water

Meal 4: 2:15 pm

1/2 c 1% cottage cheese
1/4 c raspberries

3 pm: 3 Levorex
17 oz water

Workouts will start in the morning. For today, went for a two-hour hike in the woods. My legs will be feeling it tomorrow... ;)
 
Diet is tight, girl!

BG is back in the swing already :)

You'll reach your body fat goal in great time - 8%? About 8 weeks?

Oh and feel free to :velvett: me whenever you feel like it (I have just recovered from the last time ;) )

:rose:
 
Diet is tight, girl!

BG is back in the swing already

You'll reach your body fat goal in great time - 8%? About 8 weeks?

Oh and feel free to me whenever you feel like it (I have just recovered from the last time )
Click to expand...

Thanks mermie!! Just be sure to crack the ole whip on me too. I'm sure I'm going to need it soon.
 
Day 3: Sunday April 23rd

5:35 am: 1 Glucorell-R

Meal 1: 5:55 am

2 sesapure, 2 T-Rex
multivitamin
potassium supp
4 whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey and splenda
1 liter water

9 am: 1 Gluc

Meal 2: 9:15 am

3 Levorex
1 small apple
15 raspberries
1.5 oz grilled chix
17 oz water

10:45 am:

1 c coffee, 1 T sugar-free creamer

11:50 am: 1 Gluc

Meal 3: 12:15 pm

2 sesapure, 2 T-Rex
2.5 oz grilled chix
1/2 c sweet potatoes
1 liter water

Meal 4: 2:15 pm

1/2 c 1% cottage cheese
1/4 c raspberries

3 pm: 3 Levorex
17 oz water

Workouts will start in the morning. For today, went for a two-hour hike in the woods. My legs will be feeling it tomorrow...
Click to expand...

6:55 pm: 1 Gluc

Meal 5: 7:15 pm

multi-grain tortilla
2 T low sodium tomato sauce
1 oz grilled chix
peppers and onions
1/4 c red fat mozz cheese
1/2 c sf pudding w/ 1/4 scoop whey
1 liter water

Meal 6: 10:30 pm

5 egg whites
2 T natty PB

Totals: 1591 cals (39%P, 32%C, 30%F)
 
Day 4: Monday April 24th

4:30 am: 2 cardio breeze

5 am: HIIT Cardio
5 min warmup,
alternate 30 sec @ 9MPH, 1 min recovery job x 8 cycles
5 min cooldown
17 oz water

5:55 am: 1 Gluc

Meal 1: 6:10 am
2 sesapure, 2 T-Rex (forgot I took CB earlier - I'm gonna be wired :worried: )
multi
potassium supp
4 egg whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey and splenda
 
Day 4: Monday April 24th

4:30 am: 2 cardio breeze

5 am: HIIT Cardio
5 min warmup,
alternate 30 sec @ 9MPH, 1 min recovery job x 8 cycles
5 min cooldown
17 oz water

5:55 am: 1 Gluc

Meal 1: 6:10 am
2 sesapure, 2 T-Rex (forgot I took CB earlier - I'm gonna be wired )
multi
potassium supp
4 egg whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey and splenda
Click to expand...

Meal 2: 9:15 am

3 Levorex
2.5 oz ground turkey
15 raspberries, 15 blueberries
17 oz water

12 pm: 1 Gluc

Meal 3: 12:15 pm

2 sesapure, 2 T-Rex
3 oz ground turkey
peppers and onions
1/2 c yams
1 liter water

Meal 4: 3:15 pm

1/2 c 1% cottage cheese
1/4 c raspberries

Workout: Abs and Back

Hanging Leg Raises: 3 sets of 10
Oblique Crunch on Bench w/ 25lb DB: 3 sets of 10
Crunch on Mat: 3 sets of 15
Back Extenstions: 2 sets of 10

Assisted Pull-up: 3 sets of 10 w/ 75lb assist
Wide-grip Pulldown: 3 sets of 10@70 lbs
Bent-over DB Row: 2 sets of 10@25lbs, 1 set of 10@30lbs
Bent-over BB Row (Reverse Grip): 1 set of 10@45lbs, 2 sets of 10@55lbs

17 oz water

PWO Protein Drink w/ 1 scoop vanilla whey, 1 scoop LL gatorade :p
 
Day 4: Monday April 24th

4:30 am: 2 cardio breeze

5 am: HIIT Cardio
5 min warmup,
alternate 30 sec @ 9MPH, 1 min recovery job x 8 cycles
5 min cooldown
17 oz water

5:55 am: 1 Gluc

Meal 1: 6:10 am
2 sesapure, 2 T-Rex (forgot I took CB earlier - I'm gonna be wired )
multi
potassium supp
4 egg whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey and splenda





Meal 2: 9:15 am

3 Levorex
2.5 oz ground turkey
15 raspberries, 15 blueberries
17 oz water

12 pm: 1 Gluc

Meal 3: 12:15 pm

2 sesapure, 2 T-Rex
3 oz ground turkey
peppers and onions
1/2 c yams
1 liter water

Meal 4: 3:15 pm

1/2 c 1% cottage cheese
1/4 c raspberries

Workout: Abs and Back

Hanging Leg Raises: 3 sets of 10
Oblique Crunch on Bench w/ 25lb DB: 3 sets of 10
Crunch on Mat: 3 sets of 15
Back Extenstions: 2 sets of 10

Assisted Pull-up: 3 sets of 10 w/ 75lb assist
Wide-grip Pulldown: 3 sets of 10@70 lbs
Bent-over DB Row: 2 sets of 10@25lbs, 1 set of 10@30lbs
Bent-over BB Row (Reverse Grip): 1 set of 10@45lbs, 2 sets of 10@55lbs

17 oz water

PWO Protein Drink w/ 1 scoop vanilla whey, 1 scoop LL gatorade

[/QUOTE/

Meal 5: 6:15 pm

1 MG tortilla
1 oz grilled tyson chix
peppers and onions
1/4 c red fat mozz cheese
1/2 c sf pudding w/ 1/4 scoop whey
17 oz water

Prelim Meal 6: ~10 pm (before bed)

1 T natty PB

Totals: 1691 cals (42%P, 27%C, 31%F)
Click to expand...
 
Hey, great back workout! I like it!
Click to expand...

Thanks Nelms. I believe that one was all you!! But, I'm the one that seems to be feeling it.

Thanks for the :velvett: que! I need it sometimes...

Yesterday I had a 12 hour day with a business meeting out of state. I tried to keep it clean, only had a whole wheat chix wrap and 1/2 c pasta salad at the lunch. But, the coffee to keep me going and the stupid granola bar on the way back threw me off. Not the best eating days but I avoided the cake and all the other junk I could have eaten. Just have no idea what my macros were for the day. :worried:
 
Day 5: Wed, April 26th

7 am: 1 Gluc

Meal 1: 7:15 am

2 sesapure, 2 T-Rex
multi
potassium supp
4 whites, 1 whole
1/2 c oatmeal w/ scoop whey and splenda
1 liter water
 
Day 5: Wed, April 26th

7 am: 1 Gluc

Meal 1: 7:15 am

2 sesapure, 2 T-Rex
multi
potassium supp
4 whites, 1 whole
1/2 c oatmeal w/ scoop whey and splenda
1 liter water
Click to expand...

10:15 am: 1 Gluc

Meal 2: 10:35 am

3 levorex
multi-grain tortilla
2 T low sodium tomato sauce
1 oz grilled chix
peppers and onion
1/4 c red fat mozz cheese
1 small apple
1 liter water
 
Day 5: Wed, April 26th

7 am: 1 Gluc

Meal 1: 7:15 am

2 sesapure, 2 T-Rex
multi
potassium supp
4 whites, 1 whole
1/2 c oatmeal w/ scoop whey and splenda
1 liter water

10:15 am: 1 Gluc

Meal 2: 10:35 am

3 levorex
multi-grain tortilla
2 T low sodium tomato sauce
1 oz grilled chix
peppers and onion
1/4 c red fat mozz cheese
1 small apple
1 liter water
Click to expand...

Workout: Chest

Flat DB Press: 1 set of 10@25lbs, 1 set of 10@30lbs, 1 set of 10@35lbs
Flat DB Flyes: 1 set of 10@15lbs, 1 set of 10@20lbs, 1 set of 10@25lbs
Push-ups to failure: 1 set of 18, 1 set of 13, 1 set of 10
Machine Flye: 2 sets of 10@60lbs

PWO Protein Drink - Vanilla whey with lemon-lime gatorade

2 pm: 1 Gluc

Meal 3: 2:30 pm

2 sesapure, 2 T-Rex
4 oz baked tilapia with Mrs. Dash seasoning
1/2 c yams
15 raspberries
17 oz water
 
buffalogal said:
Workout: Chest

Flat DB Press: 1 set of 10@25lbs, 1 set of 10@30lbs, 1 set of 10@35lbs
Flat DB Flyes: 1 set of 10@15lbs, 1 set of 10@20lbs, 1 set of 10@25lbs
Push-ups to failure: 1 set of 18, 1 set of 13, 1 set of 10
Machine Flye: 2 sets of 10@60lbs

PWO Protein Drink - Vanilla whey with lemon-lime gatorade

2 pm: 1 Gluc

Meal 3: 2:30 pm

2 sesapure, 2 T-Rex
4 oz baked tilapia with Mrs. Dash seasoning
1/2 c yams
15 raspberries
17 oz water
Click to expand...
Nice girl ... How do you feel after this


Meal 1: 7:15 am

2 sesapure, 2 T-Rex
multi
potassium supp
4 whites, 1 whole
1/2 c oatmeal w/ scoop whey and splenda
1 liter water


2 trex ... Stomach handling it ok?
 
Hey Bunns - thanks for dropping by!

I have never had a problem with T-Rex, other than the occasional sweat I break into. My stomach handles it fine and I very rarely feel jittery, just a little extra boost. Sometimes I wonder if it's working, even though I'm sure it is. Just never affects me physically... ;)
 
buffalogal said:
Hey Bunns - thanks for dropping by!

I have never had a problem with T-Rex, other than the occasional sweat I break into. My stomach handles it fine and I very rarely feel jittery, just a little extra boost. Sometimes I wonder if it's working, even though I'm sure it is. Just never affects me physically... ;)
Click to expand...
I forgot ! That's RIGHT!!! I think at one point I got to 2 caps in AM on empty, but switched to CB like it was going out of style .. now I take t-rex and can handle it, but still not on empty .. that an green tea always makes me wanna :sick: lol ... Many-a-times office people think I'm prego ... (& I do not believe in immaculate conception ... so there ya go lol )
:)

Keep at it girl! Any help, lemme know!
 
:bigkiss: Thanks for the offer for help. I'll definitely be hitting you up for advice as I get farther along. Just waiting to get a few weeks under my belt, then tweak some things as I go. One added benefit to the T-Rex - I don't have much of an appetite anymore.
 
Day 5: Wed, April 26th

7 am: 1 Gluc

Meal 1: 7:15 am

2 sesapure, 2 T-Rex
multi
potassium supp
4 whites, 1 whole
1/2 c oatmeal w/ scoop whey and splenda
1 liter water

10:15 am: 1 Gluc

Meal 2: 10:35 am

3 levorex
multi-grain tortilla
2 T low sodium tomato sauce
1 oz grilled chix
peppers and onion
1/4 c red fat mozz cheese
1 small apple
1 liter water




Workout: Chest

Flat DB Press: 1 set of 10@25lbs, 1 set of 10@30lbs, 1 set of 10@35lbs
Flat DB Flyes: 1 set of 10@15lbs, 1 set of 10@20lbs, 1 set of 10@25lbs
Push-ups to failure: 1 set of 18, 1 set of 13, 1 set of 10
Machine Flye: 2 sets of 10@60lbs

PWO Protein Drink - Vanilla whey with lemon-lime gatorade

2 pm: 1 Gluc

Meal 3: 2:30 pm

2 sesapure, 2 T-Rex
4 oz baked tilapia with Mrs. Dash seasoning
1/2 c yams
15 raspberries
17 oz water
Click to expand...

Meal 4: 7:15 pm

6 oz baked chicken w/ marinade (~40 cals in marinade)
1/2 c steamed green beans
17 oz water

BF made dinner tonight - amazing how worried he gets about my diet! He decided to eat healthy because he knows that's all I will eat. :)

Meal 5: 10 pm

2 T natty PB
15 raspberries

Approx totals: 1646 cals (43%P, 28%C, 28%F)

Night all... :nighty: Gotta get up at 5 for sprints, then weights, then work until about 11 pm - gonna be a long one tomorrow.
 
Day 6: Thursday, April 27

4:30 am: 2 Cardio Breeze

5 am: HIIT Cardio
5-min warmup
30 sec sprint @ 8 MPH, 1 min recovery jog @ 5 MPH x 8 cycles
5-min cooldown

My legs felt like mush this morning but I somehow managed to go 8 times. Couldn't eek out the 9MPH though or else I would have fallen off the back of the blasted thing!

5:35 am: 1 Gluc

Meal 1: 5:50 am

2 sesapure
multivitamin
potassium supp
4 egg whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey and splenda
1 liter water

Workout: Abs and Shoulders

Superset:
Bicycles w/ upper and lower body: 3 sets at 30 seconds each
Lying Leg Scissors: 3 sets at 30 seconds each

Back Extensions: 3 sets of 10

Overhead DB Press: 1 x 10@15lbs
1 x 10@20lbs
1 x 10@25lbs (oh, the pain... :qt: )
Bent-over lat raise: 3 x 10@10lbs
Shrugs: 2 x 10@40lbs
1 x 10@45lbs

PWO Protein drink w/ vanilla whey and LL gatorade
 
buffalogal said:
My legs felt like mush this morning but I somehow managed to go 8 times. Couldn't eek out the 9MPH though or else I would have fallen off the back of the blasted thing!
Click to expand...
Pretty funny I was skimming through this log and that popped out. My first though obviously was like what the heck did she eat?!?! HA HA HA
 
Day 6: Thursday, April 27

4:30 am: 2 Cardio Breeze

5 am: HIIT Cardio
5-min warmup
30 sec sprint @ 8 MPH, 1 min recovery jog @ 5 MPH x 8 cycles
5-min cooldown

My legs felt like mush this morning but I somehow managed to go 8 times. Couldn't eek out the 9MPH though or else I would have fallen off the back of the blasted thing!

5:35 am: 1 Gluc

Meal 1: 5:50 am

2 sesapure
multivitamin
potassium supp
4 egg whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey and splenda
1 liter water

Workout: Abs and Shoulders

Superset:
Bicycles w/ upper and lower body: 3 sets at 30 seconds each
Lying Leg Scissors: 3 sets at 30 seconds each

Back Extensions: 3 sets of 10

Overhead DB Press: 1 x 10@15lbs
1 x 10@20lbs
1 x 10@25lbs (oh, the pain... )
Bent-over lat raise: 3 x 10@10lbs
Shrugs: 2 x 10@40lbs
1 x 10@45lbs

PWO Protein drink w/ vanilla whey and LL gatorade
Click to expand...

Meal 2: 8:30 am (had to eat before I got tied up in a meeting)

1/4 c walnuts

1 pm: 1 Gluc

Meal 3: 1:15 pm

2 sesapure, 2 T-Rex
3.25 oz grilled chix
1/2 c yams
1/2 c sf pudding w/ 1/4 scoop whey
1 liter water

Ugh, my abs are killing me from this workout this morning. Luv it!! :qt:
 
Day 6: Thursday, April 27

4:30 am: 2 Cardio Breeze

5 am: HIIT Cardio
5-min warmup
30 sec sprint @ 8 MPH, 1 min recovery jog @ 5 MPH x 8 cycles
5-min cooldown

My legs felt like mush this morning but I somehow managed to go 8 times. Couldn't eek out the 9MPH though or else I would have fallen off the back of the blasted thing!

5:35 am: 1 Gluc

Meal 1: 5:50 am

2 sesapure
multivitamin
potassium supp
4 egg whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey and splenda
1 liter water

Workout: Abs and Shoulders

Superset:
Bicycles w/ upper and lower body: 3 sets at 30 seconds each
Lying Leg Scissors: 3 sets at 30 seconds each

Back Extensions: 3 sets of 10

Overhead DB Press: 1 x 10@15lbs
1 x 10@20lbs
1 x 10@25lbs (oh, the pain... )
Bent-over lat raise: 3 x 10@10lbs
Shrugs: 2 x 10@40lbs
1 x 10@45lbs

PWO Protein drink w/ vanilla whey and LL gatorade




Meal 2: 8:30 am (had to eat before I got tied up in a meeting)

1/4 c walnuts

1 pm: 1 Gluc

Meal 3: 1:15 pm

2 sesapure, 2 T-Rex
3.25 oz grilled chix
1/2 c yams
1/2 c sf pudding w/ 1/4 scoop whey
1 liter water

Ugh, my abs are killing me from this workout this morning. Luv it!!
Click to expand...

Meal 4: 3 pm (before another meeting :worried: )

whole grain tortilla
2 T natty PB

Meal 5: 7 pm (yet another meeting :worried: :worried: )

3 oz deli tky
1/2 c shredded lettuce
LC flatbread from quiznos
20 oz water

Meal 6: 11 pm

15 raspberries

Totals (minus flatbread): 1539 cals (36%P, 28%C, 36%F)
 
Great Job on the sprints yesterday!! ;) You are kicking some major booty!!

It looks like you were a meeting queen yesterday - :(
 
Day 7: Friday, April 28th

5:15 am: 1 Gluc

Meal 1: 5:35 am

2 sesapure, 2 T-Rex
multi
potassium supp
4 egg whites, 1 whole egg
1/2 c oatmeal w/ 1 scoop whey, 1/4 c raspberries and splenda
1 liter water
 
Day 7: Friday, April 28th

Scale Weight: 138.4 lbs

**Based on weight having dropped 7 pounds (mostly water I'm sure), my new goal for the week will be to keep my daily cals between 1350-1600.

5:15 am: 1 Gluc

Meal 1: 5:35 am

2 sesapure, 2 T-Rex
multi
potassium supp
4 egg whites, 1 whole egg
1/2 c oatmeal w/ 1 scoop whey, 1/4 c raspberries and splenda
1 liter water
 
Day 7: Friday, April 28th

Scale Weight: 138.4 lbs

**Based on weight having dropped 7 pounds (mostly water I'm sure), my new goal for the week will be to keep my daily cals between 1350-1600.

5:15 am: 1 Gluc

Meal 1: 5:35 am

2 sesapure, 2 T-Rex
multi
potassium supp
4 egg whites, 1 whole egg
1/2 c oatmeal w/ 1 scoop whey, 1/4 c raspberries and splenda
1 liter water
Click to expand...

9:15 am: 1 Gluc

Meal 2: 9:25 am

3 Levorex
1 oz grilled chix
1/2 c yams
17 oz water

Meal 3: 12:15 pm

2 sesapure, 2 T-Rex
3 oz grilled chix
peppers and onions
1/2 c yams
17 oz water

Meal 4: 2:30 pm

3 Levorex
1/2 c 1% cottage cheese
1/4 c strawberries
17 oz water

Workout: Legs

BB Squats: 2 x 8@55lbs
2 x 6@65lbs

Step-Ups: 2 x 10 with 10lb DB's

Leg Extensions: 3 x 10@55lbs

Leg Curls: 1 x 10@60
1 x 10@70
1 x 10@80

Inner Abd: 2 x 10@60
1 x 10@70

Outer Abd: 3 x 10@90

Butt Blaster: 1 x 10@25
1 x 10@30

Calves: 1 x 10@120
3 x 10@140

17 oz water

PWO Protein Drink with vanilla whey and LL gatorade

Meal 5: 5 pm

4 oz baked tilapia with Mrs. Dash seasoning
1/2 c sf pudding w/ 1/4 scoop whey
17 oz water
 
Hey SG - thanks for stopping in. It feels great to be back at it. More energy, more stability, more discipline. I'm feelin' pretty good - can't wait until the changes start to be noticeable. Seems like last time it took about two weeks, so maybe another week or so.
 
Day 7: Friday, April 28th

Scale Weight: 138.4 lbs

**Based on weight having dropped 7 pounds (mostly water I'm sure), my new goal for the week will be to keep my daily cals between 1350-1600.

5:15 am: 1 Gluc

Meal 1: 5:35 am

2 sesapure, 2 T-Rex
multi
potassium supp
4 egg whites, 1 whole egg
1/2 c oatmeal w/ 1 scoop whey, 1/4 c raspberries and splenda
1 liter water




9:15 am: 1 Gluc

Meal 2: 9:25 am

3 Levorex
1 oz grilled chix
1/2 c yams
17 oz water

Meal 3: 12:15 pm

2 sesapure, 2 T-Rex
3 oz grilled chix
peppers and onions
1/2 c yams
17 oz water

Meal 4: 2:30 pm

3 Levorex
1/2 c 1% cottage cheese
1/4 c strawberries
17 oz water

Workout: Legs

BB Squats: 2 x 8@55lbs
2 x 6@65lbs

Step-Ups: 2 x 10 with 10lb DB's

Leg Extensions: 3 x 10@55lbs

Leg Curls: 1 x 10@60
1 x 10@70
1 x 10@80

Inner Abd: 2 x 10@60
1 x 10@70

Outer Abd: 3 x 10@90

Butt Blaster: 1 x 10@25
1 x 10@30

Calves: 1 x 10@120
3 x 10@140

17 oz water

PWO Protein Drink with vanilla whey and LL gatorade

Meal 5: 5 pm

4 oz baked tilapia with Mrs. Dash seasoning
1/2 c sf pudding w/ 1/4 scoop whey
17 oz water
Click to expand...

Meal 6: 10:25 pm

15 raspberries
15 blueberries
2 T natty PB

Totals: 1511 cals (42%P, 31%C, 26%F)
 
I actually enjoy squats, in a sick sort of way. 'Specially when I can go to parallel - I love that burn in the quads... :evil:

Day 8: Saturday, April 29th

4 am: 2 Cardio Breeze

4:30 am: HIIT cardio on treadmill
5 min warmup
30 sec sprint @ 9MPH, 1 min recovery jog @ 5 MPH x 6 cycles
5 min cooldown
Had to cut it short in the interest of time
5 am: 1 Glucorell-R

Meal 1: 5:15 am

2 sesapure
multi
potassium supp
4 whites, 1 whole egg
1/2 c oatmeal w/ 1/4 c raspberries, 1 scoop whey and splenda
1 liter water

3 c coffee, 4 oz skim milk

8:15 am: 1 Glucorell-R

Meal 2: 8:30 am

2 levorex
1/2 multi-grain tortilla wrap
1/2 c peppers and onions
1.5 oz ground turkey
1/8 c red fat mozz cheese
small orange
17 oz water

10:55 am: 1 Glucorell-R

Meal 3: 11:15 am

2 sesapure, 2 T-Rex
1/2 multi-grain tortilla wrap
1/2 c peppers and onions
1.5 oz ground turkey
1/8 c red fat mozz cheese
small apple
15 raspberries, 15 blueberries
17 oz water

Meal 4: 1:45 pm

1/2 c lowfat cottage cheese
1/4 c strawberries
17 oz water

Workout: Bi's and Tri's

Bar Curl: 1 of 12@30, 1 of 7@30, 1 of 7@30, 1 of 9@30
Inc DB Curl: 3 of 10@15lbs
DB Preacher: 1 of 10@10lbs, 1 of 10@15lbs
Rope Hammer Curl: 1 of 10@50lbs, 1 of 10@60lbs
Close-grip BP: 1 of 15@45lbs, 1 of 12@45lbs, 1 of 10@55lbs
Overhead Rope Ext: 1 of 10@50lbs, 1 of 10@60lbs, 1 of 10@70lbs
Reverse-grip Pulldown: 1 of 10@30lbs, 1 of 12@40lbs, 1 of 15@50lbs

17 oz water

PWO Protein Drink w/ vanilla whey and LL gatorade
1/2 c sf pudding (don't know why, I just wanted it) :p
 
Day 8: Saturday, April 29th

4 am: 2 Cardio Breeze

4:30 am: HIIT cardio on treadmill
5 min warmup
30 sec sprint @ 9MPH, 1 min recovery jog @ 5 MPH x 6 cycles
5 min cooldown
Had to cut it short in the interest of time
5 am: 1 Glucorell-R

Meal 1: 5:15 am

2 sesapure
multi
potassium supp
4 whites, 1 whole egg
1/2 c oatmeal w/ 1/4 c raspberries, 1 scoop whey and splenda
1 liter water

3 c coffee, 4 oz skim milk

8:15 am: 1 Glucorell-R

Meal 2: 8:30 am

2 levorex
1/2 multi-grain tortilla wrap
1/2 c peppers and onions
1.5 oz ground turkey
1/8 c red fat mozz cheese
small orange
17 oz water

10:55 am: 1 Glucorell-R

Meal 3: 11:15 am

2 sesapure, 2 T-Rex
1/2 multi-grain tortilla wrap
1/2 c peppers and onions
1.5 oz ground turkey
1/8 c red fat mozz cheese
small apple
15 raspberries, 15 blueberries
17 oz water

Meal 4: 1:45 pm

1/2 c lowfat cottage cheese
1/4 c strawberries
17 oz water

Workout: Bi's and Tri's

Bar Curl: 1 of 12@30, 1 of 7@30, 1 of 7@30, 1 of 9@30
Inc DB Curl: 3 of 10@15lbs
DB Preacher: 1 of 10@10lbs, 1 of 10@15lbs
Rope Hammer Curl: 1 of 10@50lbs, 1 of 10@60lbs
Close-grip BP: 1 of 15@45lbs, 1 of 12@45lbs, 1 of 10@55lbs
Overhead Rope Ext: 1 of 10@50lbs, 1 of 10@60lbs, 1 of 10@70lbs
Reverse-grip Pulldown: 1 of 10@30lbs, 1 of 12@40lbs, 1 of 15@50lbs

17 oz water

PWO Protein Drink w/ vanilla whey and LL gatorade
1/2 c sf pudding (don't know why, I just wanted it)
Click to expand...

Meal 5: 6 pm

8 oz sirloin
1/2 c broccoli
1 liter water

Meal 6: 10:30 pm

1 T natty PB
15 raspberries

Totals: 1675 cals (43%P, 33%C, 24%F)
 
Day 9: Sunday, April 30th

5:25 am: 1 Gluc

Meal 1: 5:40 am

2 sesapure, 2 T-Rex
multi
potassium supp
4 whites, 1 whole egg
1/2 c oatmeal w/ 1 scoop whey and splenda
1/2 c sf pudding
1 liter water
 
Morning GG! Or evening, I guess I should say now... Great job on your log. I've been keeping up, even if I have been quiet lately. ;)
 
Day 9: Sunday, April 30th

5:25 am: 1 Gluc

Meal 1: 5:40 am

2 sesapure, 2 T-Rex
multi
potassium supp
4 whites, 1 whole egg
1/2 c oatmeal w/ 1 scoop whey and splenda
1/2 c sf pudding
1 liter water
Click to expand...

8:45 am: 1 Gluc

Meal 2: 9 am

3 levorex
4 oz beef sirloin
small apple
17 oz water

11:30 am: 1 Gluc

Meal 3: 11:45 am

2 sesapure, 2 T-Rex
4 oz beef sirloin
1/2 c yams
17 oz water

Meal 4: 2 pm

3 levorex
1/2 c lowfat cottage cheese
1/4 c strawberries
17 oz water

Meal 5: 5 pm

6 oz ground turkey
1/2 c broccoli and squash
17 oz water

Meal 6: ~10:45 pm

2 T natty PB
15 raspberries

Totals: 1705 cals (40%P, 25%C, 34%F)

Went over a tad on the calories today. But, my head is killing me right now and I'm lucky to stop at 2 T of PB. I feel so bad I could eat just about anything but I won't. Time for bed so I can get up and do sprints in the morning, if I'm up for it. BLAH... :worried:
 
Your diet and macros look really good for yesterday, even though you went over a little on calories!! Good job ;) I hope that your headache went away last night!!
 
Thanks IP. I just can't keep my cals low for some reason. I've never been able to and always admire others who can. I just like eating too much, even if it is healthy food... :chomp:

Headache is just now beginning to come back but at least I was able to get my cardio in. Gonna be a long day. :rolleyes:
 
Day 10: Monday, May 1st

4:45 am: 2 Cardio Breeze

5:15 am: HIIT Cardio on treadmill
5 min warmup
30 sec sprints @ 9 MPH, 1 min recovery jog @ 5 MPH x 8 cycles
5 min cooldown

Abs (3 sets total): Bicycles with upper/lower body 30 sec each set
superset with
Lying Leg scissors 30 sec each set

6:15 am: 1 Gluc

Meal 1: 6:30 am

2 sesapure
multivitamin
potassium supp
4 egg whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey and splenda
1 liter water
 
Okay gals, workout question:

Going to the gym 5 days to lift is getting to be too much. I'd like to try a 3-day split, going every other day.

My initial plan is a workout like this:

Day 1: Lower Body
Day 2: Shoulders/Back/Bi's
Day 3: Chest/Tri's

Abs: still 2-3 times per week

Not sure on the breakdown of each exercise but probably 3 sets 10-12 initially for the upper body and keeping my lower body exercises the same for now. I may end up throwing in an extra day of calves as well just because they need it. Is this a good split or is there something better out there? Five days is getting to be too much... Thanks for the help! :heart:
 
Day 10: Monday, May 1st

4:45 am: 2 Cardio Breeze

5:15 am: HIIT Cardio on treadmill
5 min warmup
30 sec sprints @ 9 MPH, 1 min recovery jog @ 5 MPH x 8 cycles
5 min cooldown

Abs (3 sets total): Bicycles with upper/lower body 30 sec each set
superset with
Lying Leg scissors 30 sec each set

6:15 am: 1 Gluc

Meal 1: 6:30 am

2 sesapure
multivitamin
potassium supp
4 egg whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey and splenda
1 liter water
Click to expand...

9:20 am: 1 Gluc

Meal 2: 9:35 am

1.5 oz ground tky
1/2 multi-grain wrap
peppers
15 raspberries
20 blueberries
17 oz water

3 c coffee, 3 oz skim milk

Meal 3: 12:45 pm

2 sesapure, 2 T-Rex
1.5 oz ground tky
1/2 c yams
2 c lettuce
1/4 c carrots/bean sprouts
2 T red fat Thousand Island dressing
17 oz water

Meal 4: 3 pm

1/2 c 1% cottage cheese
1/4 c strawberries
10 walnuts
17 oz water

Meal 5: 8 pm

3 oz ground turkey
2 slices ww bread
2 T PB
17 oz water

Totals: 1627 cals (30%P, 32%C, 39%F) - sucked... :worried:
 
Day 11: Tuesday, May 2nd

Meal 1: 6 am

2 sesapure, 2 T-Rex
multivitamin
potassium supp
3 oz ground tky
2 slices ww bread

9:15 am: 1 Gluc

Meal 2: 9:30 am

1/2 c yams
Protein Drink
17 oz water

3 c coffee, 3 T sf creamer

Meal 3: 11:30 am

Tky sub on wrap from Subway
1 t oil/vinegar
20 oz water

Meal 4: 2:15 pm

20 almonds

4:50 pm: 1 Gluc

Meal 5: 5 pm

5 egg whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey, 1/2 c rasp and splenda
1 liter water

Workout: Chest and Triceps

Bench Press: 1 set of 15@45lbs
1 set of 10@55lbs
2 sets of 10@70lbs

Inc Flyes: 1 set of 10@10
1 set of 10@15
1 set of 10@20

Mach Press: 1 set of 10@45
1 set of 10@60
1 set of 10@75

Close-grip BP: 2 sets of 10@45
1 set of 10@55

Rev. Grip Pressdown: 1 set of 10@30
1 set of 10@35
1 set of 10@40

DB Kickbacks: 3 sets of 10@10

PWO Protein drink w/ vanilla whey and 1 T LL Gatorade

Meal 6: 9 pm

small apple
2 T natty PB

Totals: 1780 cals (34%P, 33%C, 33%F) - still sucked... :worried:
 
Day 12: Wednesday, May 3rd

6:30 am: 1 Gluc

Meal 1: 6:50 am

2 sesapure, 2 T-Rex
multivitamin
potassium supp
4 egg whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey, 1/4 c raspberries and splenda
1 liter water

10:30 am: 1 Gluc

Meal 2: 10:50 am

3 Levorex
multigrain tortilla w/ 2 T low sodium tomato sauce, peppers and onions,
2 oz ground turkey, 1/4 c red fat mozz cheese
1 c lettuce
1/4 c carrots/bean sprouts
2 T red fat Thousand Island
20 raspberries
1/2 c sf pudding
1 liter water

Meal 3: 1:45 pm

1/2 c 1% cottage cheese
1/4 c strawberries
20 raspberries
17 oz water
 
Day 12: Wednesday, May 3rd

6:30 am: 1 Gluc

Meal 1: 6:50 am

2 sesapure, 2 T-Rex
multivitamin
potassium supp
4 egg whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey, 1/4 c raspberries and splenda
1 liter water

10:30 am: 1 Gluc

Meal 2: 10:50 am

3 Levorex
multigrain tortilla w/ 2 T low sodium tomato sauce, peppers and onions,
2 oz ground turkey, 1/4 c red fat mozz cheese
1 c lettuce
1/4 c carrots/bean sprouts
2 T red fat Thousand Island
20 raspberries
1/2 c sf pudding
1 liter water

Meal 3: 1:45 pm

1/2 c 1% cottage cheese
1/4 c strawberries
20 raspberries
17 oz water
Click to expand...

5:50 pm: 1 Gluc

Meal 4: 6 pm

Subway wrap
sun chips
20 oz water

Meal 5: ~Midnight

1 T natty PB
5 egg whites

Totals: 1587 cals (38%P, 38C, 24%F)
 
I would try the new split and see how you go. There is a lot of advice with regard to training bodyparts twice per week for better gains but that doesn't mean that once per week does not work either.

Cals have been at the higher end of your range - again that does not mean that you won't see results. Mixing it up tricks your body into changing more quickly than staying static.

How are you feeling? Do you see any results yet?
 
You're right mermie, my cals have been at the high range. I'm extremely disgusted with myself for that! Haven't seen much in the way of results, except maybe a little coming off of my stomach. I still have to take measurements to track it but just haven't yet.

I'm feeling better mentally now that I'm watching what I'm eating. Life has gotten in the way the past few days though and going to Subway to eat is not ideally what I want to be doing. :rolleyes: Overall I feel pretty crappy about that, and actually just (to borrow T's word) crusty in general.

I'm sticking to my diet and exercise program, but I feel like I'm going about it half-a$$ed. I'm NOT going to give up. Just wish I had time to devote to it like before.

Doesn't help that I'm only getting about 5 hours of sleep a night. My training suffers because of it, it's hard and very unmotivating to get up in the morning to do cardio and I find there are days when I can't stop eating. The past week has been extremely frustrating but I'm doing what I can. You girls are the ones that are really helping pull me through this. I read everyone's log daily, even if I don't have a lot of time to post in them. Thanks all... :heart:
 
Day 13: Thursday, May 4

7 am: 1 Gluc

Meal 1: 7:15 am

2 sesapure, 2 T-Rex
multivitamin
potassium supp
4 whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey, 1/4 c strawberries and splenda
1 liter water
 
One step at a time, BG. You'll get there. We've all been there and I'm sure we all will be again! lol

Keep pullin' thru, Sweetie! :heart:
 
Thanks SG - I'm hanging in there... :insane:

Day 13: Thursday, May 4

7 am: 1 Gluc

Meal 1: 7:15 am

2 sesapure, 2 T-Rex
multivitamin
potassium supp
4 whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey, 1/4 c strawberries and splenda
1 liter water
Click to expand...

Workout: Abs and Legs

10 min warmup on treadmill

Hanging Leg Raises: 3 sets of 10
Oblique Crunch: 3 sets of 10 with 35lb DB
Decline Crunch: 3 sets of 10 with 10lb plate
Back Extensions: 2 sets of 10

BB Squats: 2 sets of 8@55lbs
2 sets of 6@65lbs

Step-Ups: 2 sets of 10@10lbs

Seated Leg Ext: 2 sets of 10@55
1 set of 10@70

Seated Leg Curl: 2 sets of 10@60
1 set of 10@70

Inner Abductor: 2 sets of 10@70
1 set of 10@80

Outer Abductor: Damn thing was broken... :evil:

Butt Blaster: 1 set of 10@25
1 set of 10@30

Calf Raise: 1 set of 12@120
3 sets of 12@140

17 oz water

Forgot my protein at home...

10:50 am: 1 Gluc

Meal 2: 11 am

3 Levorex
1/2 multi-grain wrap
1.25 oz ground turkey
peppers and onion
2 T low sodium tomato sauce
1 c lettuce
1/2 c carrots and bean sprouts
1 T red fat thousand island
1/2 c SF pudding
1 liter water

Meal 3: 2:40 pm

1/2 c 1% cottage cheese
1/2 c strawberries
15 blackberries
20 raspberries
17 oz water

Meal 4: 4:40 pm

3.5 oz boiled chicken
5 sticks celery
2 T natty PB
17 oz water

Totals: 1185 cals (40%P, 31%C, 29%F)

Night all... Have to be at work at 11pm, so time for my nap. :sleep2:
 
Hey Buffalo, You're doing great so far, don't beat yourself up, there are always bumps in the road. Your log is very detailed, it's good to look at your example. I should maybe look at being more detailed myself. Keep it up:)
 
Wow, thanks nbg! I really appreciate it. The logging definitely keeps me on track and is the reason I do it. Glad to know that it could help other people too. :)
 
Day 14: Friday, May 5th

Scale Weight: 139.4 lbs

11:05 pm: 1 Gluc

Meal 1: 11:15 pm

2 sesapure, 2 T-Rex
multivitamin
potassium supp
1/2 c oatmeal w/ 1 scoop whey and splenda
3 oz boiled chix
17 oz water

4 c coffee, 4 oz skim milk

Meal 2: 2:15 am

5 oz boiled chicken
1 c lettuce
1/4 c carrots and bean sprouts
1 T lowfat thousand island
1/2 c sf pudding
17 oz water

Meal 3: 4:15 am

3 Levorex

1/2 c 1% cottage cheese
1/4 c raspberries
17 oz water

**Was extremely shakey around 4 am and thought maybe eating would help. Fortunately it did. This is the first time it happened and not sure whether it was because of the hour or something else...

Meal 4: 6:20 am

2 T natty PB

Nap time: 7:30 am-11:30 am

Meal 5: Noon

2 sesapure, 2 T-Rex
multivitamin (forgot I took my multi and potassium already :worried: )
potassium supp
5 egg whites, 1 whole
20 blackberries, 31 raspberries, 20 blueberries :p
17 oz water
 
Day 14: Friday, May 5th

Scale Weight: 139.4 lbs

11:05 pm: 1 Gluc

Meal 1: 11:15 pm

2 sesapure, 2 T-Rex
multivitamin
potassium supp
1/2 c oatmeal w/ 1 scoop whey and splenda
3 oz boiled chix
17 oz water

4 c coffee, 4 oz skim milk

Meal 2: 2:15 am

5 oz boiled chicken
1 c lettuce
1/4 c carrots and bean sprouts
1 T lowfat thousand island
1/2 c sf pudding
17 oz water

Meal 3: 4:15 am

3 Levorex

1/2 c 1% cottage cheese
1/4 c raspberries
17 oz water

**Was extremely shakey around 4 am and thought maybe eating would help. Fortunately it did. This is the first time it happened and not sure whether it was because of the hour or something else...

Meal 4: 6:20 am

2 T natty PB

Nap time: 7:30 am-11:30 am

Meal 5: Noon

2 sesapure, 2 T-Rex
multivitamin (forgot I took my multi and potassium already )
potassium supp
5 egg whites, 1 whole
20 blackberries, 31 raspberries, 20 blueberries
17 oz water
Click to expand...

Meal 6: 4 pm

1 oz ground turkey
peppers and onions
1/2 c sf pudding
17 oz water

Meal 7: 6:30 pm (woke up early and was starving, so...)

small apple
1 T natty PB
17 oz water

Revised Totals: 1656 cals (43%P, 29%C, 28%F)

Night all...
 
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