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IcePrincess Journal

iceprincess

iceprincess

New member
Hi, everyone! I am new to EF but have been following some posts for about a month or so. This will be the first post for my log journal, and I'm not really sure how to start this off because I have quite a few things to share, some background to give, etc. But, with all that aside, I am very excited to get started and get some feedback.

My goal is to gain 5-10lbs of lean muscle mass on my upper body. I know that nutrition is a HUGE part of the gaining process, but I am currently in Iraq right now. So…I have had to be VERY creative in how I pick and choose my meal options! One of the hardest parts, as well, is that I used to be a competitive figure skater and am used to being very lean – this whole gaining “weight” to gain muscle is killing me! :worried: Though, I know it is the only way to get the lean muscle that I am looking for. I would love to be able to try a few competitions when I get back to the States, but first things first…more muscle. After I gain the lean muscle I will probably be asking for suggestions on the best way to cut. ;) LOL!

I have been following the Dual Factor 5x5 program as far as workouts go. I don’t have a lot of time to spend in the gym, so I am hoping that this will accomplish lots of gains/work in a short amount of gym time. Ideally I would love to have more time, but I am doing the best that I can. Before you think I’m making excuses, please realize that I literally work 12 hours per day. So, my schedule is: get up at 6 am, get ready, and get breakfast by 7am, when I start work. Around 1pm, my husband and I go work out for 45 minutes. We then have 15 minutes to change clothes, drive to the cafeteria, get to go plates, and drive back to work. Then, I work until 8pm. At 8pm, we go to the cafeteria, eat, and get back to where we live around 8:30-9:00. An hour later we’re asleep. I’m just giving you the big picture of working 7 days per week in a war zone and letting you know that 45 minutes per day is ALL I have for exercise, without compromising food and sleep! :)

Ok, first…My Stats:

Height: 5'2"
Weight: 119 lbs
Body Fat: Hard to get in the middle of a desert.
Measurements: Looking for someone with a flexi-tape

Next, my workout numbers:

WEEK #1
Monday (Nov. 7th)
Squat: 5X5 (90 lbs)
Bench: 5X5 (45, 50, 55, 65, 70 lbs)
Bent Row: 5X5 (45, 50, 55, 65, 70 lbs)

Wednesday (Nov. 9th)
Squats: 5X5 (75 lbs)
Deadlift: 5X5 (100 lbs)
Military: 5X5 (50 lbs)
Pullups: 5X5 (husband-assisted…I can do all 5 of the first set, though!!!)

Friday (Nov. 12)
Squat: 5X5 (65, 75, 85, 90, 100 lbs)
Bench: 5X5 (65 lbs)
Bent Row: 5X5 (65 lbs)

WEEK #2
Monday (Nov. 14)
Squat: 5X5 (95 lbs)
Bench: 5X5 (50, 55, 60, 65, 75 lbs)
Bent Row: 5X5 (50, 55, 60, 65, 75 lbs)

Wednesday (Nov. 16)
Squat: 5X5 (80 lbs)
Deadlift: 5X5 (110 lbs)
Military: 5X5 (55 lbs)
Pullups: 5X5 (husband-assisted)

Friday (Nov. 18)
Squat: 5X5 (70, 80, 90, 100, 110 lbs)
Bench: 5X5 (65 lbs)
Bent Row: 5X5 (65 lbs)

Quick note: on Tuesdays and Saturdays my husband and I do abs, hyperextensions, and “active recovery” techniques like hurdle drills for hip flexibility, agility work, a couple of 2 minute bodyweight circuits, some depth jumps about once per week, and stretch. Thursdays and Sundays are off.

Nutrition: (General Overview)
7:30 AM
4 Egg Whites
1 Whole Egg
½ cup Pinapples
½ cup Grapes
1 cup apple juice

10:30 or 11:00AM
Whey Protein Shake (one scoop) with 6oz of skim milk

12:45 or 1:00PM
Workout

2:00PM
Whey Protein Shake (one scoop) with 6oz of skim milk

3:00 or 3:30 PM
1 Grilled Chicken Breast or 1 cup of tuna
1 cup of Raw Broccoli
½ cup Onions
½ cup Noodles
¼ cup Cucumbers

5:00 or 5:30 PM
Whey Protein Shake or 1 Grilled Chicken Breast

8:00 or 8:15PM
1-2 Grilled Chicken Breast or 1 cup of tuna
1 slice of provolone or Swiss cheese
1/8 cup mushrooms
½ cup broccoli
½ cup onions

General Nutrition Totals: 1594 Calories
Protein: 206g (53%)
Carbs: 122g (29%)
Fat: 29g (17%)

I also have fish oil and flax seed which I NEED to start incorporating into my evening snack. I drink a little over a gallon of water every day, and have probably a quart of green tea. Other then that, I don’t use any other supplements – should I be while trying to gain muscle?

I will have my husband take some pictures of me tonight! ;) I’ll try and have them up for y’all tomorrow!

I’m sooooooo excited and looking forward to hearing from y’all! :D
 
First of all, I'm not sure exactly what you're doing over there, but THANK YOU!!!! I would not want your job, and it takes a certain kind of person to be able to do your job....so THANK YOU! I appreciate you for that!

You seem to have a pretty good idea of what you're doing with the diet and training. How long have you been doing the 5x5? Your protein is higher than it really needs to be, so you can drop that down a little if you feel you want to. 1.5 grams of protein per lb of bodyweight for you would be 178 - and that's plenty. Just an fyi...

I think doing Squats 3x a week is WAYYY too much for legs. Also, what are you doing for hamstrings and glutes? I'm not seeing every muscle group being worked.

If need 3 days in the gym at 45 min per training session, I would break it down like this...

Monday
Chest, Back, Bi's

Wed
Shoulders, Ab's, Tri's

Friday
Legs (quads, hams, glutes and calves)

...or something close to that.

I really would like to know your bf%! What kind of noodles are you eating? ...flour, WW, soy? (I know you may not have much to choose from over there) Do they have sweet potatoes over there? Maybe you could replace the grapes and pineapple with those - or something that has a little less simple sugar?

WELCOME!!!! :)
 
IcePrincess,

I just want to say a quick hello! I'm just finishing up my 4th week of posting a log and it's one of the best things I've done for myself. I feel totally blessed to have found this site. Although opinions expressed may vary widely, I have found most of the ladies here to be extremely knowledgeable and dedicated, as well as supportive of me. You are in great hands. :)
 
IcePrincess Pics!

Wow, everyone, thanks for the replies! :D :wavey:

Picture time!!! My husband took some pics last night and this morning. Also, we THINK we have found someone with a MyoTape, so I should have some measurements for you tomorrow morning. :) After that, I think I'm set, right?!

Ok...pics. Constructive criticism is welcome, so feel free to give feedback! Sorry about the glare, but unfortunately, tanning is not an option over here. Ha! :)

Alright, let's see if these pics post, and I'll get today's food up later! Have a GREAT day! :rolly:
 
Thanks!

Some quick replies...

ScorpioGirl: First, thanks for your compliments and comments! I am definitely tweaking the protein input, and we'll see how that plays out. The noodles are from white flour, unfortunately. :worried: As far as workouts go, there are a couple of considerations involved:

1) I am a believer in higher volume and frequency, at varying intensities, for hypertrophy. I am beginning the 3rd week of the Dual Factor 5x5 program and really enjoying it so far. I will run through the full 9 week cycle and assess from there. I am definitely still in the learning mode about what works for my body.
2) The squats are definitely working my hamstrings and glutes! ;) Ha!

jnuts: I take it you've been over here or somewhere similar. I hope you're back home now. :)

skychick: Thank you so much. I am really looking forward to doing this journal everyday and being accountable. I have really enjoyed reading through this section of the forum and seeing how supportive people are, so I knew it would be great to jump in! Thanks again...

buffalogal: LOL! I don't know that I'm a HERO, but I appreciate it! You are TOO sweet! :verygood:

Thanks again, everyone. :heart:
 
Ok...here it goes...my first day of journaling: :qt:

Today was a scheduled day off from the gym :-)

November 20:

8:00AM
½ cup Apple Juice
¼ cup Melon
20 Seedless Red Grapes
4 egg whites
1 whole egg
½ Liter of Green Tea (no sugar)

10:30AM
Protein Shake with 6oz of Milk

12:30 PM
1 Grilled Chicken Breast
½ cup of Noodles
¼ cup of Onions (Yummy)
½ slice of Swiss cheese
½ Liter of Green Tea (no sugar)

3:00 PM
2 Macadamia Nut Cookies ( no comment :worried: )

8:00PM
2 Grilled Chicken Breasts
¼ cup of Onions
½ cup Pinto Beans
1 Slice of Swiss Cheese

TOTAL CALS = 1,419
Protein = 157g (44%)
Carbs = 115g (33%)
Fat = 35g (23%)
 
Last edited:
Looks like you're in pretty good shape, girlie!!! Love the avi!

I still think you're working your legs too hard. Don't work them if they're still sore....you may already know that, but just in case. The only way to know if one thing works better for you is to try it. After you're done with the Dual Factor - maybe try training one muscle group a week and see which way you get a better result. (just can't get passed training legs 3x a week. that's just not good.)

So anyway, what's your age? We have the rest of the stats except that one. Age effects metabolism too.
 
Good morning, everyone! :D

Scorpiogirl, I am 26 years old (in four days!) :D :bday: :arty: :twirl: Thank you so much for all of your help... I promise I'm not working my legs again when I'm sore, and you're right: after I've evaluated the whole 5x5 program, I'll figure out what to do next. :)

I have all of my stuff ready to post, but I have 3 questions first.

1. Is it is best to have the majority of calories earlier in the day, even while bulking, or is it best to spread them evenly throughout the day?

2. Same question but with carbs...Is it best to have majority of carbs in the morning, even while bulking or is it better to spread them out throughout the day?

3. When bulking, how many calories should I be taking in and should it be on the 40/30/30 ratio? I know that it is based on individal body types but what is the "general" rule?

Ok here it goes...DAY 2 :elephant:

November 21
7:30AM
½ cup Apple Juice
3 Egg Whites
1 Whole Egg
½ cup Oatmeal with 1 packet of Splenda
20 Grapes
½ liter of Green Tea

11:00 PM
Protein Shake mixed with water
2.3 oz Heart to Heart Cereal
½ liter of Green Tea

1:30 PM - GYM TIME!!
Squats: 5x5 (100 lbs)
Bench: 5x5 (50, 55, 65, 70, 80 lbs)
Bent Row: 5x5 (50, 55, 65, 70, 80 lbs)

2:50 PM
Protein Shake with 6 oz of Skim Milk

4:30 PM
1 Grilled Chicken Breast
½ cup of Noodles (spiral)
1/8 cup Onions
¼ cup Broccoli (raw)

8:00 PM
3 oz White Turkey
1/8 cup Onions
¼ cup Broccoli
½ cup Navy Beans

* 1+ Gallon of Water throughout the day!

TOTAL Calories = 1311
Protein 133 g (40%)
Carbs 158 g (48%)
Fat 19g (13%)

I'm excited...next week is week 4 of the 5x5 program, where we set records on all of our weights! My husband and I are both feeling very strong this week, so next week should be GREAT!
 
Happy Birthday in advance, Sag Girl! :arty: :bday: :heart:

1. Is it is best to have the majority of calories earlier in the day, even while bulking, or is it best to spread them evenly throughout the day?
Click to expand...
Spread your calories out evenly during the day.

2. Same question but with carbs...Is it best to have majority of carbs in the morning, even while bulking or is it better to spread them out throughout the day?
Click to expand...
Try to keep your carbs more toward the beginning of the day or immediately after a workout.

3. When bulking, how many calories should I be taking in and should it be on the 40/30/30 ratio? I know that it is based on individal body types but what is the "general" rule?
Click to expand...
I'm thinkin' you should probably start somewhere between 1500-1600 calories a day with your stats, so you're in the right range already. If you feel you need a little more, up it 500 calories at a time until you reach a point where you're gaining, but not putting on too much fat.

40/30/30 is also a good starting point.

As far as body type, you and Bunny are REALLY similar. She is taller than you, but structurally (sp), you could almost be twins!!! I'm not sure that what works best for one person would work best for another, but it's always interesting to talk to someone who has a similar body type and compare a little bit as far as gaining and losing.

You're on the right track!!!! Keep up the good work!
 
Good Morning Everyone!!

Scorpio - thanks so much for the early birthday wish! :qt: Hope you had a wonderful day yourself and had a glass for me! :dance2:

November 22
7:30 AM
½ cup Apple Juice
4 egg whites
1 whole egg
20 red seeded grapes
½ cup oatmeal with 1 packet of splenda
½ liter of Green Tea

11:00AM
Protein Shake (1 scoop) mixed with H2O
2.3 oz of Heart to Heart Cereal

1:00 PM – GYM TIME!
3 sets of hyperextensions with 5lb med ball
3 sets of crunches (tossing 5lb med ball back and forth)
2 min drill X 2 (30sec jumping jacks, 30sec side shuffle, 30sec squat thrusts, 30sec mountain climbers – Repeat)
10, 8, 6, 4, 2 pyramid–alternate between pushups and sit-ups, done for speed
Stretching

2:00 PM
Protein Shake (1 scoop) mixed with 6 oz of Skim Milk

4:00 PM
1 Grilled Chicken Breast
¼ cup broccoli (raw)
1/8 cup onions
½ cup pickled cauliflower
2 bites of this noodle stuff (YUCK)
1 liter of Green Tea

5:00 PM
½ Tablespoon of Fish Oil

8:15 PM
1 Grilled Chicken Breast
½ cup pinto beans
1/8 cup onions
½ pickled cauliflower
1 slice of swiss cheese
½ cup broccoli (raw)
2 oatmeal rasin cookies

TOTAL Calories = 1554
Protein 147 g (38%)
Carbs 166 g (42%)
Fat 37g (21%)
 
Here's everything before supper...I'll post the rest in the morning! Have a great day! :-)

November 23
7:30 AM
½ cup Apple Juice
20 red seeded grapes
4 egg whites
1 whole egg
½ cup oatmeal with 1 packet of splenda

10:30 AM
2.3 oz of Heart to Heart Cereal
½ Protein Shake (1 scoop) mixed with 3oz skim milk
1.5 liter of Green Tea ( I was dragging today – needed the caffeine)

1:45 PM GYM TIME!!
Squats 5x5 (85lbs)
Deadlift 5x5 (115lbs)
Military 5x5 (60lbs)
Pullups 5x5 (assisted)

2:50 PM
½ Protein Shake (1 scoop) mixed with 3oz skim milk

4:30 PM
1 Grilled Chicken Breast
½ cup noodles
½ cup pickled cauliflower
1/8 cup onion
¼ cup broccoli

Total Calories (before dinner) = 946
Protein 84g (36%) NO BUENO!
Carbs 129 g (54%)
Fat 13g (12%)
 
2 min drill X 2 (30sec jumping jacks, 30sec side shuffle, 30sec squat thrusts, 30sec mountain climbers – Repeat)
Click to expand...

This sounds kinda' fun. I might give it a try!
 
Hey girl I haven't officially said hello yet! What branch are you in? I'm ex-Air Force.

"Height: 5'2"
Weight: 119 lbs
Body Fat: Hard to get in the middle of a desert.
Measurements: Looking for someone with a flexi-tape"

Did you find a flexi-tape yet?? I'm sure I can mail you one or there is a good site to buy electronic body fat calipers and a measuring tape comes with it:

http://store.bodybuildingfactory.co...EY=electronic body fat caliper&OVMTC=standard

That's the website. I have those and I think a few other girls on here may also.
Good luck on the muscle gain! It will definitely be an adjustment. Just remember you are probably going to gain some fat with lean body mass gain but you can minimalize that with ie. HIIT training and a clean diet of course. So don't freak out :)
 
HAPPY THANKSGIVING EVERYONE!! :elephant: Hope everyone eats LOTS of YUMMY food! :p

Scorpiogirl - that 2 min drill is AWESOME and it is fun to see how many you can do consecutively!!

Treilin - No, I have not found any flexitape yet. The source I was going to get it from was on R&R so...I have been checking into ordering some myotape as well as some calipers online - I am thinking that they will be a HUGE benefit to me!! Thanks SOOO much for offering to ship them to me, that is so sweet of you!! YOU ROCK :-) Like you said, this muscle gain has been a HUGE change for me...I feel like I am getting a large as a cow - though I know it is just my head. I have to keep convincing myself that I WILL be able to lean back out once I met my gains!! :-) I am just so grateful for all of the many supportive women on here and seeing that they are feeling the SAME way I am.

Ok...here is dinner - I improved my calories a little but still not getting as many as I should!

8:00 PM
1 cup of tuna in water
1 slice of swiss cheese
1/8 cup onions
¼ cup potato salad
2 tsp sour cream
¼ cup salsa
¼ cup broccoli

Total Calories = 1255
Protein 122g (40%)
Carbs 145 g (45%)
Fat 23g (16%)

I am thinking that I need to reduce my carbs a little as well as increase my fat...all while adding calories!! :-)
 
Here is my calorie intake THUS far...I will post my dinner up tonight (lets hope that I can get ALL of my calories in FINALLY!!) :chomp:

Today was a planned day off from the gym!

November 24
7:30 AM
2 egg whites
1 whole egg
½ cup sliced peaches
Protein Shake (1 scoop) mixed with 3 oz of skim milk

11:15 AM
2.3 oz Heart to Heart Cereal

1:00 PM
3 oz of Ham
¼ cup potato salad
¾ cup yams
1 slice of pumpkin pie

Total Calories (before dinner) = 1059
Protein 77g (30%)
Carbs 130 g (49%)
Fat 28g (24%)
 
YA!!! I finally made closer to my calories today!! :spin:

I need to figure out how to get them cleanly though :qt:

Here is my dinner for Nov 24th:

8:00 PM
Turkey
½ cup potato salad
1/8 cup onions
2 cookies (had to TRY and get ALL of my calories somehow today)

Total Calories = 1508
Protein 109 g (30%)
Carbs 164 g (43%)
Fat 49 g (29%)
 
I am thinking that I need to reduce my carbs a little as well as increase my fat...all while adding calories!! :-)
Click to expand...

You should be ok with 145 grams of carbs a day if you're keeping your macros where they need to be. When trying to build muscle, carbs are important. Lookin' good, girl!
 
Thanks Scorpiogirl for the support...I really appreciate it! :qt:

November 25
8:00 AM
4 egg whites
1 whole egg
½ cup oatmeal
20 red seedless grapes

10:30 AM
Protein Shake (1 scoop) mixed with water
2.3 oz Heart to Heart Cereal

1:00 PM - GYM TIME ;)
Squats 5x5 (75, 80, 90, 100, 115 lbs)
Bench 5x5 (70 lbs)
Bent Row 5x5 (70 lbs)

2:20 PM
Protein Shake (1 scoop) mixed with water & ½ cup apple juice

4:00 PM
½ cup tuna
¼ cup guacamole
½ spiral noodles
½ cup pickled cauliflower
1/8 cup onions
¼ cup broccoli

Total Calories (before dinner) = 1066
Protein 101g (38%)
Carbs 132g (49%)
Fat 19g (15%)

I have the day off tomorrow...it will be my thanksgiving holiday...so I may not put dinner and Nov 26th stats up until the 27th!
 
Yesterday was my day off for Thanksgiving and I will admit that I didn't keep track of anything I ate...Sorry guys! :worried:

But, I am back on track and here are my stats for today before dinner...I will post dinner in the morning! ;)

Today was a planned day off from the gym!

November 27
7:30 AM
20 Grapes
½ cup oatmeal
2 oz of roast beef
½ cup apple juice

10:30 AM
Protein Shake (1 scoop) mixed with water

1:00 PM
4 oz pork loin
¼ cup broccoli
½ cup noodles
¼ cup onions

4:30 PM
Protein Shake (1 scoop) mixed with water

Total Calories (before dinner) = 861
Protein 108g (51%)
Carbs 55g (26%)
Fat 22g (22%)
 
Today was a planned day off from the gym!

November 27
7:30 AM
20 Grapes
½ cup oatmeal
2 oz of roast beef
½ cup apple juice

10:30 AM
Protein Shake (1 scoop) mixed with water

1:00 PM
4 oz pork loin
¼ cup broccoli
½ cup noodles
¼ cup onions

4:30 PM
Protein Shake (1 scoop) mixed with water

Total Calories (before dinner) = 861
Protein 108g (51%)
Carbs 55g (26%)
Fat 22g (22%)
Click to expand...

Ok here is dinner :Chef:

8:00 PM
1 Grilled Chicken Breast
½ cup noodles
½ cup pickled cauliflower
1/8 cup onions
¼ cup broccoli
1 slice swiss cheese

Total Calories = 1236
Protein 145g (48%)
Carbs 83g (27%)
Fat 34g (24%)

This whole gaining weight thing to add muscle is killing me!! :qt:
 
I'll be joining you soon! Can't wait!!! :)[/COLOR]
Click to expand...

AWESOME - then we can support each other in gaining lean muscle :worried: !!!! LOL It is exciting to see muscle being added but, also frustrating being a girl and having to deal with what other woman think and say about your weight gain!! grrrr Majority of the population just DOESN'T understand! ;)
 
Here are my stats before dinner...

November 28
7:30 AM
½ cup oatmeal
20 red, seedless grapes

10:45 AM
Protein Shake (1 scoop) mixed with 3oz skim milk

12:45 PM - GYM TIME!!!
Squats 5x5 (105lbs)
Bench 5x5 (55, 60, 70, 75, 85lbs)
Bent Row 5x5 (55, 60, 70, 75, 85lbs)

2:00 PM
Protein Shake (1 scoop) mixed with 3oz skim milk

3:30 PM
4.4oz of Grilled Chicken Breast
½ cup noodles
¼ cup cucumbers
¼ cup onions
¼ cup broccoli

6:00 PM
1/2 Protein Shake (1 scoop) mixed with Water

Total Calories (before dinner) = 814
Protein 108g (53%)
Carbs 70g (34%)
Fat 11g (12%)
 
And...last nights food :)

8:00 PM
1 Grilled Chicken Breast
½ cup potato salad
¼ cup broccoli
1 slice of swiss cheese

Total Calories = 1191
Protein 141g (47%)
Carbs 88g (29%)
Fat 29g (22%)

I am entering the fourth week of my 5x5 workout...we shall see what happens!! Yesterday, I surpassed my 5 rep max for bench and bent rows - YAA!! :chomp:
 
November 29 :elephant:
8:00 AM
2 egg whites
1 whole egg
½ cup oatmeal
20 red seedless grapes

11:00 AM
Protein Shake (1 scoop) mixed with 3oz skim milk

1:00 PM GYM TIME ;)
3x20 Hyperextensions (1 leg at a time)
3x20 Crunches with 20lbs
Hurdle Drills
10,8,6,4,2 Pyramid Drill (squats, push-ups & sit-ups) for time - 1:19.83 :)
Stretching

2:00 PM
Protein Shake (1 scoop) mixed with water
2.2 oz Heart to Heart Cereal

4:00 PM
1 Grilled Chicken Breast
½ cup noodles
1/8 cup onions
¼ cup broccoli

6:00 PM
1 small apple

Total Calories (before dinner) = 992
Protein 100g (40%)
Carbs 122g (48%)
Fat 14g (13%)
 
iceprincess said:
November 29 :elephant:
8:00 AM
2 egg whites
1 whole egg
½ cup oatmeal
20 red seedless grapes

11:00 AM
Protein Shake (1 scoop) mixed with 3oz skim milk

1:00 PM GYM TIME ;)
3x20 Hyperextensions (1 leg at a time)
3x20 Crunches with 20lbs
Hurdle Drills
10,8,6,4,2 Pyramid Drill (squats, push-ups & sit-ups) for time - 1:19.83 :)
Stretching

2:00 PM
Protein Shake (1 scoop) mixed with water
2.2 oz Heart to Heart Cereal

4:00 PM
1 Grilled Chicken Breast
½ cup noodles
1/8 cup onions
¼ cup broccoli

6:00 PM
1 small apple

Total Calories (before dinner) = 992
Protein 100g (40%)
Carbs 122g (48%)
Fat 14g (13%)
Click to expand...

and dinner...yes, I was a hungry little girl!! :chomp:

8:15 PM
¾ cup Beef Stroganoof with noodles
½ cup potato salad
1/8 cup onions
½ avocado raw
10 whole macadamia nuts

Total Calories = 1696
Protein 120g (28%)
Carbs 166g (38%)
Fat 67g (34%)
 
November 30 :qt:
7:30 AM
4 egg whites
1 whole egg
½ cup oatmeal
20 red seedless grapes

11:30 AM
Protein Shake (1 scoop) mixed with 3oz of skim milk
2.2 oz Heart to Heart Cereal

3:00 PM - GYM TIME!! :heart:
Squats 5x5 (95lbs)
Deadlift 5x5 (120lbs)
Military 5x5 (60lbs)
Pull-ups 5x5 (with assistance)

4:00 PM
Protein Shake (1 scoop) mixed with 3 oz of skim milk

5:30 PM
1 Grilled Chicken Breast
½ cup potato salad
½ cup noodles
1/8 cup broccoli
¼ cup onions

8:00 PM
1 Grilled Chicken Breast
½ cup potato salad
1/8 cup onions
1/8 cup mushrooms

Total Calories = 1205
Protein 129g (43%)
Carbs 103g (34%)
Fat 30g (22%)
 
Scorpiogirl...HAA - I know I am sooo not getting enough calories but I am TRYING to get them in!! :worried:

Yesterday was MUCH better :qt: !!

December 1
8:00 AM
4 egg whites
1 whole egg
½ cup oatmeal
20 red seedless grapes

11:00AM
Protein Shake (1 scoop) mixed with H2O
2.2 oz Heart to Heart Cereal

1:30 PM
½ cup tuna
½ cup noodles
½ cup potato salad
1/8 cup onions
1/8 cup pinto beans

6:00 PM
½ Tbls Fish Oil
1/4 Protein Shake (1 scoop) mixed with H2O

8:00 PM
1 cup pork loin (lean only)
2/3 cup spaghetti
¼ cup sweet and sour sauce
¼ cup teriyaki sauce
1/8 cup garlic
¼ cup onion
1/8 cup mushrooms

Total Calories = 1593
Protein 132g (34%)
Carbs 185g (46%)
Fat 39g (22%)

Scheduled day off!!
 
Scorpiogirl...HAA - I know I am sooo not getting enough calories but I am TRYING to get them in!!
Click to expand...

HAAAAAA!!!!! I caught you!!!! BAD IcePrincess!!! lol

Yesterday was MUCH better
Click to expand...
Yes, most definitely! That's better! :)
 
HAAAA - Scorpiogirl you SOOO caught me...I was just trying to see if anyone really kept up with my journal or not!!! :qt:

I see you've been taking lessons from Miss24K! :velvett:
 
Don't worry - I'm sure you'll have to crack the whip on me sooner or later!! lol
 
December 2

7:30 AM
2.5 egg whites
1 whole egg
20 red seedless grapes
½ cup oatmeal

10:30 AM
2.2 oz Heart to Heart Cereal
Protein Shack (1 scoop) mixed with 3oz skim milk

1:00 PM – WORKOUT!!
Squat 5x5 (75, 85, 95, 105, 120lbs)
Bench 5x5 (75lbs)

2:00 PM
Protein Shake (1 scoop) mixed with water

3:30 PM
1 Grilled Chicken Breast
½ cup noodles
½ cup beans
1/8 cup onions
1/8 cup broccoli

7:00 PM
½ Tbls Fish Oil

Total Calories (before dinner) = 1135
Protein 109g (38%)
Carbs 133g (47%)
Fat 21g (17%)

WOW - a little freaked out that the cals are so high before dinner but I am trying to not let it go to my head!! :worried: ;)
 
how are you figuring out the percentages of what you eat? and are you following the 40-30-30 plan? I have a really hard time doing all the math??? and knowing how to balance everything out. Any suggestions? What protein shake are you drinking?
 
Maybeyeah...I use Fitday.com for my percentages (its FREE!!). Right now, I am personally not too concerned with any specific macros (yet) because I am gaining. But, just make sure you you have protein with every meal, along with carbs specifically in the morning and around workout. I use a form of Whey Protein for my shakes.

Honestly, my biggest suggestion is to read ALL of the stickies at the top of the Women's Board, along with ALL of the links in them. You will learn a lot of information in a very short amount of time. Put it into action, and you will see results!

Good Luck and have a WONDERUFL day!! :)
 
iceprincess said:
December 2

7:30 AM
2.5 egg whites
1 whole egg
20 red seedless grapes
½ cup oatmeal

10:30 AM
2.2 oz Heart to Heart Cereal
Protein Shack (1 scoop) mixed with 3oz skim milk

1:00 PM – WORKOUT!!
Squat 5x5 (75, 85, 95, 105, 120lbs)
Bench 5x5 (75lbs)

2:00 PM
Protein Shake (1 scoop) mixed with water

3:30 PM
1 Grilled Chicken Breast
½ cup noodles
½ cup beans
1/8 cup onions
1/8 cup broccoli

7:00 PM
½ Tbls Fish Oil
Click to expand...

Scorpiogirl, you will be proud... ;)

Here are my macros for yesterday...I broke 1600 for the very FIRST TIME!!! :chomp: :arty:

8:15 PM
1 Grilled Chicken Breast
½ cup pork
1 meatball
¾ cup spaghetti noodles
1/8 cup onions

Total Calories = 1602
Protein 162g (41%)
Carbs 160g (40%)
Fat 36g (20%)
 
So...do you think the calorie increase is helping you increase your strength?
 
iceprincess said:
Scorpiogirl...HAA - I know I am sooo not getting enough calories but I am TRYING to get them in!! :worried:
Click to expand...

Try some calorie dense food to easily up the cals - nuts are good -> peanuts, almonds, etc.
 
December 3
8:30 AM
4 egg whites
1 whole egg
½ cup oatmeal
20 red seedless grapes

11:30 AM
Protein Shake (1 scoop) mixed with water
2.2 oz Heart to Heart Cereal

1:00 PM – GYM TIME!!
Bent Rows 5x5 (75lbs)
2 min drill (jumping jacks, shuffle, squat thrusts, mountain climbers)
Abs

2:30 PM
¾ cup tuna
1/8 cup onion
½ cup cauliflower
1/8 cup noodles

6:00 PM
½ Tbls Fish Oil

8:30 PM
2 Chicken Breasts
½ cup Noodles
½ cup cauliflower
1/8 cup onion
10 macadamia nuts (whole kernels)

Total Calories = 1305
Protein 123g (39%)
Carbs 125g (38%)
Fat 38g (25%)
 
scorpiogirl said:
So...do you think the calorie increase is helping you increase your strength?
Click to expand...

I definitely feel like I have A LOT more energy with the calorie increase which in turn definitely helps my ability to feel stronger at the gym!! I just have to keep my self motivated psychologically about the higher amount of calories!! :qt:

I was able to make all new 5RM records in all of my exercises (bent rows, bench press, deadlifts, squats and pullups) this past week using the 5x5 method. YEAH!!! :verygood:
 
jnuts said:
Try some calorie dense food to easily up the cals - nuts are good -> peanuts, almonds, etc.
Click to expand...

Hey jnuts, thanks for the suggestion...I noticed this concept last night...I wasn't even at 1000 calories by the end of the day so I popped in about 10 Macadamian nuts and wow I hit 1300 with no problem!! ;) :elephant:
 
GOOD MORNING EVERYONE: :qt:

December 4
7:30 AM
4 egg whites
1 whole egg
½ cup oatmeal
20 red seedless grapes

10:45 AM
Protein Shake (1 scoop) mixed with H2O
2.2 oz Heart to Heart Cereal

1:15 PM
3 oz Turkey (white meat)
½ cup noodles
¼ cup onions
½ cup cauliflower

5:15 PM
Protein Shake (1 scoop) mixed with H2O

6:30 PM
½ Tbls Fish Oil

7:30 PM
5.5 oz Grilled Chicken Breast
¼ cup guacamole
1/8 cup onions
½ cup pinto beans
½ cup cauliflower
4 macadamia nuts

* 1 Gallon of H2O
* 2 Liters of Green Tea

Total Calories = 1542
Protein 150g (39%)
Carbs 147g (38%)
Fat 43g (24%)

For some reason I have had a dull headache for the last 4 days...I haven't figured out why or how to get rid of it though...hmmm

Anyways, macros were good...I will try and weigh myself at the gym today so that we can hopefully see some progress!
 
I was able to make all new 5RM records in all of my exercises (bent rows, bench press, deadlifts, squats and pullups) this past week using the 5x5 method. YEAH!!!
Click to expand...

WTG, IP!!!! That's what it's ALLLLLL about!!! Awesome!
 
Thanks Scorpiogirl...I was pretty excited myself! ;)

Below are my macros for yesterday...I was a little high on carbs and a little low on fat but, I was able to keep my calories high - which isn't always easy for me!! :qt:

I weighed in today at 122.4 lbs...I was very excited to see improvement in my gains but I have to be honest, I was about to start crying too... :(

December 5
8:00 AM
4 egg whites
1 whole egg
½ cup oatmeal
20 red seedless grapes
½ cup apple juice

10:30 AM
Protein Shake (1 scoop) mixed with H2O

11:00 AM
2.2 oz Heart to Heart Cereal

1:00 PM – GYM
Squat 3x3 (110lbs)
Bench 3x3 (80lbs)
Bent Row 3x3 (80lbs)

2:30 PM
½ cup tuna
½ cup noodles
¼ cup onion
½ cup pinto beans
¼ cup cucumbers (raw)

8:00 PM
4 oz beef cubes with BBQ sauce
½ cup macaroni
½ cup pinto beans
¼ cup onions

Total Calories = 1392
Protein 126g (37%)
Carbs 185g (53%)
Fat 19g (12%)
 
iceprincess said:
I weighed in today at 122.4 lbs...I was very excited to see improvement in my gains but I have to be honest, I was about to start crying too... :(
Click to expand...
Congrats on the gains!
WHY were you going to cry? Don't EVEN say the # on the scale ... :velvett:
 
Thanks Bunny and Scorpiogirl - I NEED that reassurance right about now!! heehee Bunny's got the whip out on me...NICE, I like it. You guys are awesome! :bigkiss:

I wasn't very hungry today for some reason...I had to force my food down. But, here are my macro's before dinner. I will post my dinner up tomorrow morning! :)

December 6
8:00 AM
4 egg whites
1 whole egg
20 red seedless grapes
½ cup oatmeal

11:30 AM
Protein Shake (1 scoop) mixed with H2O

1:00 PM – GYM!!! :dance2:
- 1x20 hyperextensions (warm-up with no weight)
- 3x20 hyperextensions (10lbs weight)
- 3x20 Roman chair situps (usually do this with 5kg ball, tossing to partner, but abs felt slight strained today)
- NEW 2 min drill: (30 seconds of each: side shuffle, sit-ups, squat-thrust-jumps with push-up, push-ups)
- Did 2 min drill twice, followed by 5 pullups after last set
- Stretch

2:45 PM
2.2 oz Heart to Heart cereal
4 oz Protein Shake (1 scoop) mixed with H2O

5:00 PM
1 grilled chicken breast
½ cup noodles
¼ cup onions
¼ cup carrots
½ cup cauliflower

Total Calories (before dinner) = 905
Protein 81g (36%)
Carbs 122g (53%)
Fat 13g (13%)
 
iceprincess said:
I wasn't very hungry today for some reason...I had to force my food down. But, here are my macro's before dinner. I will post my dinner up tomorrow morning! :)

December 6
8:00 AM
4 egg whites
1 whole egg
20 red seedless grapes
½ cup oatmeal

11:30 AM
Protein Shake (1 scoop) mixed with H2O

1:00 PM – GYM!!! :dance2:
- 1x20 hyperextensions (warm-up with no weight)
- 3x20 hyperextensions (10lbs weight)
- 3x20 Roman chair situps (usually do this with 5kg ball, tossing to partner, but abs felt slight strained today)
- NEW 2 min drill: (30 seconds of each: side shuffle, sit-ups, squat-thrust-jumps with push-up, push-ups)
- Did 2 min drill twice, followed by 5 pullups after last set
- Stretch

2:45 PM
2.2 oz Heart to Heart cereal
4 oz Protein Shake (1 scoop) mixed with H2O

5:00 PM
1 grilled chicken breast
½ cup noodles
¼ cup onions
¼ cup carrots
½ cup cauliflower
Click to expand...

Thanks so much for the positive support Rooneytunes...I just have to keep reminding myself that the weight is GOOD muscle!! ;) YEAH!!

8:00 PM
2 grilled chicken breasts
½ cup pinto beans
½ cup cauliflower
10 macadamia nuts

Total Calories = 1452
Protein 137g (37%)
Carbs 150g (41%)
Fat 38g (22%)
 
Good Morning EVERYONE~ ;)

December 7
8:00 AM
4 egg whites
1 whole egg
20 red seedless grapes
½ cup oatmeal

11:00 AM
2.2 oz Heart to Heart Cereal

1:00 PM
¼ cup tuna
½ cup noodles
1 slice swiss cheese
1/8 cup onions

4:15 PM
¾ Protein Shake (1 scoop) mixed with H2O

Total Calories (before dinner) = 846
Protein 69g (33%)
Carbs 110g (51%)
Fat 18g (18%)
 
iceprincess said:
December 7
8:00 AM
4 egg whites
1 whole egg
20 red seedless grapes
½ cup oatmeal

11:00 AM
2.2 oz Heart to Heart Cereal

1:00 PM
¼ cup tuna
½ cup noodles
1 slice swiss cheese
1/8 cup onions

4:15 PM
¾ Protein Shake (1 scoop) mixed with H2O

Total Calories (before dinner) = 846
Protein 69g (33%)
Carbs 110g (51%)
Fat 18g (18%)
Click to expand...

7:45 PM
2 grilled chicken breasts
½ cup pinto beans
1 slice swiss cheese
1/8 cup onions
10 macadamia nuts

Total Calories =1487
Protein 132g (36%)
Carbs 136g (36%)
Fat 50g (29%)
 
OK, I reread the beginning of your log and understand my original question. Your dedication to achieve your goal has helped inspire me to find the motivation to restart my program this week. I love reading your journal.

Thanks, IP :)
 
mermaid said:
OK, I reread the beginning of your log and understand my original question. Your dedication to achieve your goal has helped inspire me to find the motivation to restart my program this week. I love reading your journal.

Thanks, IP :)
Click to expand...

Wow! I just really don't know what to say! Thank you SO MUCH for making my day! :)

I guess what really keeps me motivated is my love for nutrition and exercise...I am VERY excited to find out what my body can do and not do and what works and doesn't work. I also have a wonderful husband that loves exercise and lifting as much as I do, so that has been a HUGE motivation! Plus, all of the woman on the board, like you, have been great and I feel accountable to all of you! So let's hope I can produce some results! :qt:

Though, I have to be honest, this gaining weight thing to put on muscle is VERY new to me and has been a little hard for me mentally, but it is so nice to know that I have people on this board that are reading my log and supporting me!! Being a competitive figure skater demanded leaness with little bulk, so we will see what kind of muscles my body is made of!!

:elephant::elephant:
 
GOOD MORNING!! :qt:

December 8
7:30 AM
4 egg whites
1 whole egg
½ cup oatmeal
20 red seedless grapes
½ cup apple juice

11:00AM
Protein shake (1 scoop) mixed with water
2.2 oz Heart to Heart Cereal

1:00 PM GYM TIME!!! (My favorite)
Squats 3x3 (75lbs)
Deadlift 3x3 (120lbs)
Military 3x3 (60lbs)
Pull-ups 3x3 (with NO assistance – yea!!!)

2:15 PM
Protein shake (1 scoop) mixed with water

3:45 PM
1 Grilled Chicken Breast
½ cup noodles
½ cup pinto beans
1/8 cup carrots
¼ cup onions
1/8 cup broccoli

Total Calories (before dinner) =1133
Protein 112g (39%)
Carbs 145g (51%)
Fat 15g (11%)
 
:) Just wanted to say Good Morning!

I can relate to the mental issue of increasing mass. It wasn't about that I could wear certain size clothing, but the clothes I loved and that I looked good in started to no longer fit. The seams were bursting, armpits tights, jeans turned into 'stretch' style and yes it did make me sad because I just bought some, loved others and nothing 'fit.'

The comments from others about being Miss Muscles or too big for their taste didn't bother me at all, because everyone will always have an opinion. To me, mine is the one that matters the most and it was the feeling of being uncomfortable in your own skin issue, and I've adjusted. Still TRYING to ... :)

For what it's worth, I think the added muscle will look GREAT on you. Might take some getting use to but I am addicted to the way I look when I lean out with bigger muscles ... makes training so much fun when you see what you're working with :)

Best of luck!
 
*Bunny* said:
:) Just wanted to say Good Morning!

I can relate to the mental issue of increasing mass. It wasn't about that I could wear certain size clothing, but the clothes I loved and that I looked good in started to no longer fit. The seams were bursting, armpits tights, jeans turned into 'stretch' style and yes it did make me sad because I just bought some, loved others and nothing 'fit.'

The comments from others about being Miss Muscles or too big for their taste didn't bother me at all, because everyone will always have an opinion. To me, mine is the one that matters the most and it was the feeling of being uncomfortable in your own skin issue, and I've adjusted. Still TRYING to ... :)

For what it's worth, I think the added muscle will look GREAT on you. Might take some getting use to but I am addicted to the way I look when I lean out with bigger muscles ... makes training so much fun when you see what you're working with :)

Best of luck!
Click to expand...

Thanks SOOO much Bunny - I think you hit it right on the head with what you said...that is exactly how I feel...not sure how to handle going up a size in my clothes...I guess being able to deal with that over time...I still have not allowed myself to get too big for my clothes, YET!! But, I am so glad to know that others feel the same way!! Thanks so much Bunny for sharing and for all of your continued support and encouragement. ;) :qt: YOU ROCK! :bigkiss:
 
iceprincess said:
Thanks SOOO much Bunny - I think you hit it right on the head with what you said...that is exactly how I feel...not sure how to handle going up a size in my clothes...I guess being able to deal with that over time...I still have not allowed myself to get too big for my clothes, YET!! But, I am so glad to know that others feel the same way!! Thanks so much Bunny for sharing and for all of your continued support and encouragement. ;) :qt: YOU ROCK! :bigkiss:
Click to expand...
Ditto :bigkiss:

:p
 
iceprincess said:
GOOD MORNING!! :qt:

December 8
7:30 AM
4 egg whites
1 whole egg
½ cup oatmeal
20 red seedless grapes
½ cup apple juice

11:00AM
Protein shake (1 scoop) mixed with water
2.2 oz Heart to Heart Cereal

1:00 PM GYM TIME!!! (My favorite)
Squats 3x3 (75lbs)
Deadlift 3x3 (120lbs)
Military 3x3 (60lbs)
Pull-ups 3x3 (with NO assistance – yea!!!)

2:15 PM
Protein shake (1 scoop) mixed with water

3:45 PM
1 Grilled Chicken Breast
½ cup noodles
½ cup pinto beans
1/8 cup carrots
¼ cup onions
1/8 cup broccoli
Click to expand...

7:45 PM (Mongolian night :verygood: )
3 oz grilled chicken
¼ cup noodles
¼ cup mushrooms
¼ cup broccoli
¼ cup sweet and sour sauce
2 Tbls soy sauce (YUCK- too salty)

Total Calories =1417
Protein 140g (39%)
Carbs 177g (49%)
Fat 19g (12%)

I am still getting too many carbs and not enough fat - grrrrr!!
 
jnuts said:
Peanuts, almonds, etc..... :)
Click to expand...

HAAA - I have heard that before!! LOL :qt: Though it is very hard to get unsalted almonds or peanuts here!! I have a few macadamia nuts left that my friend sent over from Hawaii as a gift, but after that I will have to get some mailed to me!! LOL Thanks Jnuts! :verygood:
 
Well, what do you want? I'll send you anything you want - name it!!!!! :)
 
Scorpio girl, wow...thanks for the offer. Let me think about it a little and if I think of something I will PM you. I can't believe how wonderful you girls are on here!! Thanks so much :verygood:

YEA, they had avocados today!! :qt:

December 9
7:30 AM
4 egg whites
1 whole egg
½ cup oatmeal
½ cup apple juice
20 red seedless grapes

11:30 AM
Protein Shake (1 scoop) mixed with water
2.2 oz heart to heart cereal

2:00 PM
Took the day off from the gym to go take a nap…it has been a rough day – just found out that my grandma (who is like a second mother to me) is in the hospital and awaiting surgery tomorrow…I just wish I could be there for her. :worried:

5:00 PM
1 Grilled Chicken Breast
½ avocado
¼ cup noodles
1/8 cup onions
1/8 cup carrots

8:00 PM
1 Grilled Chicken Breast
½ avocado
½ cup pinto beans
½ cup cauliflower

Total Calories =1341
Protein 111g (33%)
Carbs 141g (41%)
Fat 43g (27%)

;) Fat was MUCH better today (thanks to the avocados) but carbs are still higher then I would like for them to be.
 
Scorpio girl, wow...thanks for the offer. Let me think about it a little and if I think of something I will PM you.
Click to expand...

How about some ANPB, Natural Almonds and some Whole Wheat/Soy LC Pasta!!!! THe pasta is REALLY good and it's loaded with protien.
 
Hey GUYS!! ;)

December 10
8:00 AM
½ cup apple juice
4 egg whites
1 whole egg
20 read seedless grapes

10:45 AM
Protein Shake (1 scoop) mixed with water
2.2 oz Heart to Heart Cereal

1:00 PM – GYM!!
10 rounds for time:
DB Snatch (3x each arm)
10 Hyperextension
10 Roman Chair Sit-ups
Finished in: 10:15

3:30 PM
½ cup tuna
½ cup noodles
¼ cup onions

6:00 PM
½ Tbls Fish Oil

8:30 PM
2 grilled chicken breasts
2 slices swiss cheese
¼ cup guacamole
½ cup pinto beans

Total Calories = 1607 :chomp:
Protein 145g (37%)
Carbs 154g (38%)
Fat 48g (26%)

Wow those calories are high for me, though they are exactly where they should be, if not, a little LOW STILL! ahhhh
 
I second SG's offer. If you need anything that you can't get over there, let us know. It's the least we can do.

Lookin' good girl - keep it up! Wish I could say the same about my cals being low - I struggle every day to not eat everything in sight. :chomp:
 
Thanks so buffalogal!! Y'all are all SOOOOOOOOO AWESOME!!

Ok, so today I was freaking not hungry during the day but WOW last night I was starvin like marvin!! I need to make sure and SPACE out my meals a little better!! lol :)

Hope everyone has a wonderful week!

December 11
7:30 AM
4 egg whites
1 whole egg
½ cup oatmeal
½ cup apple juice
¾ cup honeydew melon

10:30 AM
Protein Shake (1 scoop) mixed with H2O
Cinnamon Granola bar

1:00 PM
1 grilled chicken breast
½ cup noodles
½ cup pinto beans
1/8 cup broccoli
¼ cup onions

7:00 PM
½ Tbls Fish Oil

8:00 PM
2 grilled chicken breasts
½ cup pinto beans
½ cup potato salad
¼ cup onions
10 macadamia nuts

Total Calories = 1653
Protein 139g (33%)
Carbs 152g (37%)
Fat 55g (29%)

Yes, I think that this is the highest calorie count that I have had since being in the bulking stage - ahhhhhh ;) :chomp:
 
Good Morning Everyone! :wavey:

I FINALLY found someone here who had tape I could borrow!! YEAH
Although these are not begining measurements, at least they will serve as some type of bench mark!! (granted these are AFTER 5 weeks of bulking...)

Chest: 36 inches
Biceps: 10.5 inches
Forearm: 9 inches
Waist: 26 inches
Hips: 35 inches
Thigh: 20 inches
Calf: 13 inches

I also weighed myself today at the gym...121.6lbs One would think that my 400-500 calorie increase would freaking add more weight on my little body. Though I can't remember the last time I was in the 120's. I will not think about the weight but focus on the goal in front of me!! I am determined to put on muscle so bring on the weight!! heehee ;)
 
MORNIN MORNIN!! :qt:

I finally got my measurements YEA...see above post! ;)

December 12
8:30 AM
4 egg whites
1 whole egg
½ cup oatmeal
½ cup apple juice
¾ cup honeydew melon

12:00 PM
Started a protein shake (1 scoop) mixed with H2O

12:40 PM – Went to LIFT!!
Squat 3x3 (115lbs)
Bench 3x3 (85lbs)
Bent Rows (85lbs)
OH yeah…movin on UP!!! I felt really strong today.

1:45 PM
Finished the protein shake from earlier

3:00 Pm
1/3 cup tuna
¼ cup onions
1 small plain baked potato
1/8 cup broccoli
1/6 cup cucumbers

5:30 PM
½ Tbls Fish Oil

Total Calories (before dinner) = 630
Protein 59g (38%)
Carbs 66g (41%)
Fat 14g (20%)
 
iceprincess said:
MORNIN MORNIN!! :qt:
I finally got my measurements YEA...see above post! ;)

December 12
8:30 AM
4 egg whites
1 whole egg
½ cup oatmeal
½ cup apple juice
¾ cup honeydew melon

12:00 PM
Started a protein shake (1 scoop) mixed with H2O

12:40 PM – Went to LIFT!!
Squat 3x3 (115lbs)
Bench 3x3 (85lbs)
Bent Rows (85lbs)
OH yeah…movin on UP!!! I felt really strong today.

1:45 PM
Finished the protein shake from earlier

3:00 Pm
1/3 cup tuna
¼ cup onions
1 small plain baked potato
1/8 cup broccoli
1/6 cup cucumbers

5:30 PM
½ Tbls Fish Oil
Click to expand...

8:15 PM
1 cup beef stroganoff and noodles
½ cup pinto beans
¼ cup onions
2 slices of swiss cheese
1 oatmeal raisin cookie

Total Calories = 1280
Protein 98g (31%)
Carbs 117g (36%)
Fat 47g (33%)

Hope everyone had a wonderful MONDAY!! :qt: :heart:
 
scorpiogirl said:
Tsk, tsk, tsk!!!!!!!
Click to expand...

AND....CAUGHT!! I was hoping that you wouldn't notice! ;) For some reason I just wasn't hungry yesterday (I tried to make it up at dinner, but it still wasn't enough) :verygood:
 
I was having that problem a little bit yesterday too. Sometime's is just really hard to eat for some reason.

You're off the hook - just letting you know I was here! lol
 
scorpiogirl said:
I was having that problem a little bit yesterday too. Sometime's is just really hard to eat for some reason.

You're off the hook - just letting you know I was here! lol
Click to expand...


Thanks SG - I am glad you are on top of me pulling out the :velvett:!! Sometimes I need it :qt:
 
Been in a funk the past few days...not sure why, I am assuming that is why my calories have been so low (given I am in a BULKING phase). :mix:

Anyways, below are my macros for today! Hope everyone is have a FANTASTIC week!! :qt:

December 13
7:30 AM
½ cup apple juice
½ cup oatmeal
4 egg whites
1 whole egg
20 red seedless grapes

10:30 AM
Protein Shake (1 scoop) mixed with water
2.2 oz Heat to Heart Cereal

1:00 PM - GYM (felt VERY tired today)
3x20 hyperextensions (with 5kg = 11lbs)
3x10 Decline Situps with Ball toos (5kg ball = 11lbs)
worked my cleaning technique :verygood:
2 min drill (jumping jacks, side shuffles, squat thrusts and mountain climbers)
Stretched

2:15 PM
1 grilled chicken breast
1 small baked white potato (plain)
½ cup cauliflower
¼ cup onions

8:00 PM
1 grilled chicken breast
½ cup macaroni noodles, cooked
½ cup cauliflower, raw
2 white chocolate chip cookies (yummy) :p
- I was desperately trying to get my cals up but even these didn’t bump it up enough :worried:

Total Calories = 1326
Protein 117g (35%)
Carbs 154g (46%)
Fat 30g (20%)
 
iceprincess said:
I was desperately trying to get my cals up but even these didn’t bump it up enough :worried:

Total Calories = 1326
Protein 117g (35%)
Carbs 154g (46%)
Fat 30g (20%)
Click to expand...

I know what you mean about trying to get cals in!! Though I'm not bulking, it's hard for me to get them all in sometimes. Those 154gs of carbs look yummy though!!!
 
Today was a scheduled day off from the gym! Still not hungry today...basically had to force everything down. Hopefully I will be more hungry at dinner time! Though, I need to NOT have all my calories at night!! grrrrr :worried:

Amore...the carbs are pretty good, though I am VERY ready to reach the point to which I start cutting!! :heart: :)

December 14
8:00 AM
3 egg whites
1 whole egg
20 red seedless grapes
½ cup oatmeal
½ cup apple juice

1:30 PM
¼ cup tuna
1/8 cup onions
¼ cup pinto beans
1 small baked potato (plain)
1 oatmeal raisin cookie

5:45 PM
Protein Shake (1 scoop) mixed with H2O

Total Calories (before dinner) = 734
Protein 58g (31%)
Carbs 99g (53%)
Fat 13g (15%)
 
iceprincess said:
Today was a scheduled day off from the gym! Still not hungry today...basically had to force everything down. Hopefully I will be more hungry at dinner time! Though, I need to NOT have all my calories at night!! grrrrr :worried:

December 14
8:00 AM
3 egg whites
1 whole egg
20 red seedless grapes
½ cup oatmeal
½ cup apple juice

1:30 PM
¼ cup tuna
1/8 cup onions
¼ cup pinto beans
1 small baked potato (plain)
1 oatmeal raisin cookie

5:45 PM
Protein Shake (1 scoop) mixed with H2O
Click to expand...

8:00 PM
8 oz grilled chicken breast
½ cup potato salad
¼ cup onions
1 slice of swiss cheese

Total Calories = 1375
Protein 129g (38%)
Carbs 125g (36%)
Fat 39g (25%)

I was able to pack down some calories at dinner... :heart:
 
Total Calories = 1375
Protein 129g (38%)
Carbs 125g (36%)
Fat 39g (25%)

I was able to pack down some calories at dinner...
Click to expand...

I wish I could "only" pack down 1375 cals. I'll be glad to take that not hungry feeling off your hands - I could eat anything in sight on some days. :chomp: Hope your appetite starts to cooperate soon.
 
ok, everyone, I have some questions. I've never purposefully gained weight/muscle before, so I don't know how much weight to gain. I don't know when I should stop gaining weight and start cutting. What guideline do I use? OR are they completely based on the goals of the individual? ;)
 
I think it's usually 6-8 weeks, but being that your natural, you might give 12 weeks a shot - providing you're monitoring the fat gain and noting mostly muscle gain. Make any sense?
 
I have the same problem w/not being hungry, it's always when I'm on my monthly cycle. But right before it, I want to eat everything in sight. LOL. Don't worry, I think everyone goes through that at some point in time. Keep up the good work! :D
 
I was FINALLY hungry today - yea!! ;)

December 15
7:30 AM
4 egg whites
1 whole egg
¾ cup Honeydew Melon
½ cup oatmeal

10:45 AM
Protein Shake (1 scoop) mixed with water
-I ran out of my rocky road so now I am finishing up my strawberry and some nasty chocolate stuff (Yeah!!)

1:00 PM Workout
Squat 3x3 (95lbs)
Deadlift 3x3 (125lbs)
Military Press 3x3 (65lbs)
Pull-ups 3x3 (bodyweight + 5lbs)

2:15 PM
Protein Shake (1 scoop) mixed with H2O

3:30 PM
1.5 grilled chicken breast
½ cup noodles
½ cup cauliflower
½ cup pinto beans

8:00 PM
¾ cup Pork
¼ cup sweet and sour sauce
1 Tbls taryoki
¼ cup mushrooms
½ cup noodles
¼ cup onions

Total Calories = 1616
Protein 159g (40%)
Carbs 186g (46%)
Fat 28g (16%)
 
Ok so I wasn't hungry again today - stomach was upset all day...not sure what is going on.

I will be taking my Christmas Holiday tomorrow so I will probably not post until the following day (December 18th)! ;)

Everyone have a WONDERFUL weekend!!!

December 16
7:30 AM
3 egg whites
1 whole egg
½ cup apple juice
20 red seedless grapes

11:45 AM
Protein Shake (1 scoop) mixed with H2O

1:00 PM GYM TIME
-Weight: 122.8 lbs
-3x15 Hyperextensions with 25lbs weight
-3x10 roman chair sit-ups with 11lbs ball
-4 min drill (30 sec of each: shuffle side-to-side across the length of the aerobics room as fast as possible, as many sit-ups as possible, as many squat thrusts as possible, pushups, jumping jacks, shuffle splits, squat thrusts (again) and then mountain climbers.)
-Stretched

2:15 PM
½ cup tuna
¼ cup beans
¼ cup guacamole

Total Calories (before dinner) = 573
Protein 61g (44%)
Carbs 53g (35%)
Fat 14g (21%)
 
scorpiogirl said:
I think it's usually 6-8 weeks, but being that your natural, you might give 12 weeks a shot - providing you're monitoring the fat gain and noting mostly muscle gain. Make any sense?
Click to expand...

Thanks so much SG for the input...looks like I will be bulking for about 12 weeks (YUCK!!!) heehee ;) :qt: :heart:
 
Thanks so much SG for the input...looks like I will be bulking for about 12 weeks (YUCK!!!) heehee
Click to expand...

Ha ha ha!!! Have fun!!!!


But really, you're doing a great job! Have you tested your bf lately?
 
scorpiogirl said:
Ha ha ha!!! Have fun!!!!


But really, you're doing a great job! Have you tested your bf lately?
Click to expand...

Thank you so much SG!! I guess in reality, I only have about four weeks left, but wow it seems so far out there!! :qt: ;)

Unfortunately, I don't have the ability to test my bf here! :worried:
 
GOOD MORNING!!!

Thanks so much Mermaid for the kind words...I am doing a little better this week :qt: ;)

I had a WONDERFUL day off yesterday...my husband and I did a little decorating, gift wrapping and watched some movies...it was some much needed R&R!!! :elephant: :elephant:

December 18
7:30 AM
4 egg whites
1 whole egg
½ cup oatmeal
¾ cup pineapple

11:15 AM
2.2 oz Heat to Heart cereal
Protein Shake (1 scoop) mixed with H2O

1:15 PM GYM
For time: (8 min)
100 Sit-ups
100 push-ups
100 squats
Jogged for about 10 min varying in speeds

2:20 PM
Protein Shake (1 scoop) mixed with H2O

3:30 PM
1/3 cup tuna
1/3 cup pinto beans
½ cup noodles

5:45 PM
½ Tbls Fish Oil

Total Calories (before dinner) = 993
Protein 97g (39%)
Carbs 117g (45%)
Fat 18g (16%)
 
iceprincess said:
GOOD MORNING!!!
December 18
7:30 AM
4 egg whites
1 whole egg
½ cup oatmeal
¾ cup pineapple

11:15 AM
2.2 oz Heat to Heart cereal
Protein Shake (1 scoop) mixed with H2O

1:15 PM GYM
For time: (8 min)
100 Sit-ups
100 push-ups
100 squats
Jogged for about 10 min varying in speeds

2:20 PM
Protein Shake (1 scoop) mixed with H2O

3:30 PM
1/3 cup tuna
1/3 cup pinto beans
½ cup noodles

5:45 PM
½ Tbls Fish Oil
Click to expand...

;) :heart: :qt:
8:00 PM
2 grilled chicken breasts
1 slice of swiss cheese
½ baked potato with skin (plain)

Total Calories = 1386
Protein 145g (42%)
Carbs 134g (38%)
Fat 31g (20%)
 
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