Please Scroll Down to See Forums Below 
Roonytunes
New member
jenscats5 said:
I'll come to cheer you on, Jens. It's only a 45 min drive for me to get into Wilmington. I've already put Sept 24th on my calendar. I've never been to a show so I'm curious to see how one is.
I'll come to cheer you on, Jens. It's only a 45 min drive for me to get into Wilmington. I've already put Sept 24th on my calendar. I've never been to a show so I'm curious to see how one is.
J
jenscats5
Guest
Roonytunes said:
Oh Cool!!
The promotor doing the show is having a show this Saturday, so I'm going to check it out & find out where the after party stuff is.......
J
jenscats5
Guest
jenscats5 said:Monday June 20th
Waking Temp: 97.9 (7:30am **)
Weight: 133.6
**Took temp & went back to sleep for an hour....weight was at 8:30am
8:50am
2 Cardio Breeze
9:05am
Run/Walk Combo Outside; 35 mins total; 5 mins warmup/5mins cooldown
**HR monitor not working again
10:15am
1 egg yolk + 6 egg whites
2/3 cup dry oats + 1/2 cup skim milk + cinnamon + 2 packets Splenda
1 Diet Pepsi
Went to grocery store......
12:45pm
1 cup 1% fat cottage cheese
4oz. Strawberries
1 Stacker3 XPLC
2:22pm
1 tsp (5g) creatine in water
3pm
4.5oz leftover chicken
2 tblsp LF Newman's Own Sesame Ginger Dressing
5 Romaine lettuce leaves + 2oz cucumber + 1/2 oz radish + 1oz bell pepper + 2.5oz grape tomatoes
Scrip
3:40pm -- Walk to gym; 30 mins
Shoulders
Front DB Raise: 10lb DBs - 1x10, 1x10, 1x10
DB Shoulder Press: 20lb DBs - 1x12; 30lb DBs - 1x8, 1x8
Bent Over Lateral Raises: 10lb DBs - 1x10, 1x12, 1x12
Shoulder Shrugs: 40lb DBs - 1x8, 1x8, 1x8, 1x8
Incline Rear Lateral Raises: 15lb DBs - 1x8, 1x10, 1x8
Upright Rows w/EZ Bar: 30lbs added to bar - 1x10, 1x10, 1x10
Seated Rows to Neck: 50lbs - 1x12; 40lbs - 1x16; 30lbs - 1x20
Push Press: 5lbs Added to Standard Bar - 1x6, 1x6; 10lbs Added To Standard Bar - 1x6, 1x6
Walk home thru park (1 loop thru park) - 1 hour
HR monitor shows 498 cals burned
6:30pm
2 Scoops Sportpharma Choc PP + ice + water
YASMINA said:
When you diet, especially diet strictly for a comp, knowing your metabolism is vital. Many times, if you track your temperature, you will know when you are about to plateau (bec of stall in metabolism, usually diet related) because your temperature will dip down.
A normal temp varies from person to person. Shadow has trained many females, and has found that 97.8 is pretty average for a female. BUT, this is VERY dependent on your individual hormone levels.
You start temping every morning and this way you can watch your metaboism. A normal metabolism that is humming along will have pretty steady temps. When your metabolism starts to stall, the temp will drop down and usually stay down.
This is when you need to have a serious carb up, which can help jumpstart the metabolism. The carbup at this point is NOT a cheat, it is a day/meal of a LOT of clean starchy carbs - think potatoes, pasta, but focusing on carbs, not fat.
Taking the temp is BEST done everyday, first thing in the morning, same time every single day. Done before you even move - your thermometer should be within an easy arms reach.
J
jenscats5
Guest
jenscats5 said:
8:25pm
6.75oz Tilapia baked in a foil pouch w/Mrs Dash + 1 clove garlic + pepper
1 cup TJ's frozen chopped spinach
3oz grilled asparagus + 1.25 oz grilled tomato + 1.5oz grilled red bell pepper
1 Tblsp. Safflower Oil
1 Caff. Free Diet Pepsi
1 Serving Liquid Gluc/Chon/MSM Blend
10:40pm
1 Dannon Light N Fit Carb Control Strawberry Yogurt
1 Tums EX
Totals: 1591 cals, 44g fat/26% (11g sat/7%, 14g poly/8%, 7g mono/4%), 101g carb/23%, 13g fiber, 194g protein/51%
Last edited:
J
jenscats5
Guest
Tuesday June 21st
Waking Temp: 97.9 (7:10am)
Weight: 133
7:35am
2 Cardio Breeze
7:45am -- Drove to gym
AM HIIT Cardio on Treadmill
7 minute warmup; run 3 mins @ 6.0mph alternate with walk 2 mins @ 4.0 mph; 5 Cycles; 7 min cooldown; 40 mins total
Abs
V-ups w/4kg ball -- 3x20
Decline Bench Crunches w/25lb Plate - 3x20
9:50am
1 scoop SportPharma Choc. PP + 1/4 cup skim milk + water + ice
10am
1 egg yolk + 6 egg whites + 1/4 cup bell pepper
1 Turkey Burger Patty
1 Diet Pepsi
Scrip + 1 Stacker 3 XPLC
1:20pm
1 Turkey Burger Patty + mustard
8 broccoli florets + pepper + 5 sprays Parkay FF Butter Spray
1/4 oz unsalted almonds
Waking Temp: 97.9 (7:10am)
Weight: 133
7:35am
2 Cardio Breeze
7:45am -- Drove to gym
AM HIIT Cardio on Treadmill
7 minute warmup; run 3 mins @ 6.0mph alternate with walk 2 mins @ 4.0 mph; 5 Cycles; 7 min cooldown; 40 mins total
Abs
V-ups w/4kg ball -- 3x20
Decline Bench Crunches w/25lb Plate - 3x20
9:50am
1 scoop SportPharma Choc. PP + 1/4 cup skim milk + water + ice
10am
1 egg yolk + 6 egg whites + 1/4 cup bell pepper
1 Turkey Burger Patty
1 Diet Pepsi
Scrip + 1 Stacker 3 XPLC
1:20pm
1 Turkey Burger Patty + mustard
8 broccoli florets + pepper + 5 sprays Parkay FF Butter Spray
1/4 oz unsalted almonds
Last edited:
J
jenscats5
Guest
Went & saw Fred today.....Needless to say he was impressed!! 
He was previously quite concerned with some of my muscle development, but areas like my quads have come up quite nicely......Still want to bring up the front & rear delts + the upper chest + he wants me to widen my back -- as in more of a V-taper.....
The GOOD news: 14.4% Body Fat!!! Yayyyyy!!!
He was SO impressed, he said I could come in shape a lot earlier than anticipated originally......I'm not getting my hopes up as there's gotta be a plateau somewhere.....
As for how I "feel," he suggested I use a general Multi instead of the Animal Pak for a while. And he changed up the diet a bit (as well as the exercise program). And I can still have a cheat meal 1x a week, on Sundays, after 5pm.
Still no fat burners on the weekend & I will be adding Glutamine.
And I made sure that he did NOT include popcorn, COW or COR in my diet.....blech!!
(no horse meat either!! LMAO!)
He was previously quite concerned with some of my muscle development, but areas like my quads have come up quite nicely......Still want to bring up the front & rear delts + the upper chest + he wants me to widen my back -- as in more of a V-taper.....
The GOOD news: 14.4% Body Fat!!! Yayyyyy!!!
He was SO impressed, he said I could come in shape a lot earlier than anticipated originally......I'm not getting my hopes up as there's gotta be a plateau somewhere.....
As for how I "feel," he suggested I use a general Multi instead of the Animal Pak for a while. And he changed up the diet a bit (as well as the exercise program). And I can still have a cheat meal 1x a week, on Sundays, after 5pm.
Still no fat burners on the weekend & I will be adding Glutamine.
And I made sure that he did NOT include popcorn, COW or COR in my diet.....blech!!
(no horse meat either!! LMAO!)
J
jenscats5
Guest
*Bunny* said:HELL YEAH GF!!!!!!!!!!!!!!!!!
GREAT JOB!!!!!!!!!!
*flexes*
Thank you GF!! Loff ya!!
Similar threads
