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claire said:
thank you!!!
I was thinking...maybe I could make my own chocolate PB by adding cocoa powder to the regular stuff. That's what's in the stuff I buy. I could add some splenda to sweeten it up a bit...
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Short1's Road to the USA's. The "Quest to get my bum lean" thread.
- Thread starter the-short-one
- Start date
thank you!!!
I was thinking...maybe I could make my own chocolate PB by adding cocoa powder to the regular stuff. That's what's in the stuff I buy. I could add some splenda to sweeten it up a bit...
claire said:
I have some of that in my pantry - I'll try experimenting later tonight...
J
jenscats5
Guest
the-short-one said:
April 28, 2007
Supps:
NP,. 20 mg
EQ, 10 mg
Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
fat burner w/ephedra
Alcar
Neurogenex
P7 Orange before bed
green tea
Melatonin before bed
Meal One
3 egg whites
2 Whole eggs
1/2 cup cooked brown rice
water
Meal Two
2 tbsp raw almond butter
water
Meal Three
2 tbsp raw almond butter
water
Meal Four
5 oz chicken breast
2 cups brocolli/cauliflower mix
1 package of zero calorie miracle noodles!
water
Meal Five
40 g casein/whey protein in water (BSN Lean Dessert) - added 1 tsp Fiber-sure.
1 glucorell
water
Meal Six
40g whey/casein protein = GNC Properformance PM protein - vanilla caramel w/water.
1 tbsp chocolate pb.
1 PureCEE
1 Glucorell
----------------------
AM CARDIO
HIIT Intervals
10 cycles of 45 seconds on W/90 seconds recovery
+ 5minute warmup/5 minute cool down
--------------------------------------------------------------------------------
April 29, 2007 - Sunday
Same Diet - day of rest. I slept until 11am.
Supps:
NP,. 20 mg
EQ, 10 mg
Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
fat burner w/ephedra
Alcar
Neurogenex
P7 Orange before bed
green tea
Melatonin before bed
Meal One
3 egg whites
2 Whole eggs
1/2 cup cooked brown rice
water
Meal Two
2 tbsp raw almond butter
water
Meal Three
2 tbsp raw almond butter
water
Meal Four
5 oz chicken breast
2 cups brocolli/cauliflower mix
1 package of zero calorie miracle noodles!
water
Meal Five
40 g casein/whey protein in water (BSN Lean Dessert) - added 1 tsp Fiber-sure.
1 glucorell
water
Meal Six
40g whey/casein protein = GNC Properformance PM protein - vanilla caramel w/water.
1 tbsp chocolate pb.
1 PureCEE
1 Glucorell
----------------------
AM CARDIO
HIIT Intervals
10 cycles of 45 seconds on W/90 seconds recovery
+ 5minute warmup/5 minute cool down
--------------------------------------------------------------------------------
April 29, 2007 - Sunday
Same Diet - day of rest.
I slept until 11am.
April 31, 2007
Supps:
Winny, 3mg
GH, 2iu
Var, 10mg split am/pm
Glucorell
PureCee
fat burner w/ephedra
Alcar
Neurogenex
P7 Orange before bed
green tea
Melatonin before bed
Meal One
3 egg whites
2 Whole eggs
1/2 cup cooked brown rice
water
Meal Two
2 tbsp raw almond butter
water
Meal Three
40g whey/casein protein = GNC Properformance PM protein - vanilla caramel w/water + 2 tsp Fiber Sure
water
Meal Four
5 oz chicken breast
2 cups green beans
water
Meal Five
40 g casein/whey protein in water (BSN Lean Dessert) - added 1 tsp Fiber-sure.
1 glucorell
water
Meal Six
40g whey/casein protein = GNC Properformance PM protein - vanilla caramel w/water.
1 tbsp chocolate pb.
1 PureCEE
1 Glucorell
----------------------
AM CARDIO
HIIT Intervals
10 cycles of 45 seconds on W/90 seconds recovery
+ 5minute warmup/5 minute cool down
---
PM WORKOUT
CHEST AND BACK 4 sets on each - 5 TUT(2:3 or 3:2) - 6-8 reps
Incline Dumbbell Presses(60 degrees)
2 x 8/25 lb dbs
2 x 6/30 lb dbs
Seated cable rows - Wide(shoulder width grip) - pulling to mid-abdomen
1 x 8/80
2 x 7/90
1 x 6/110
Pushups with feet elevated
4 x 8 5TUT
Rope Pulldowns behind head(imagine you are at the completion of a back double bi pose - that is about where you want to finish)
4 x 6/160
Incline DB Flyes - LOW incline 15-30 degrees
4 x 8/25lb dbs
45 degree incline one arm dumbbell shrugs - lie chest down on an incline bench - you want to shrug up AND back
each arm:
1 x 8/70
3 x 6/80
----------
Supps:
Winny, 3mg
GH, 2iu
Var, 10mg split am/pm
Glucorell
PureCee
fat burner w/ephedra
Alcar
Neurogenex
P7 Orange before bed
green tea
Melatonin before bed
Meal One
3 egg whites
2 Whole eggs
1/2 cup cooked brown rice
water
Meal Two
2 tbsp raw almond butter
water
Meal Three
40g whey/casein protein = GNC Properformance PM protein - vanilla caramel w/water + 2 tsp Fiber Sure
water
Meal Four
5 oz chicken breast
2 cups green beans
water
Meal Five
40 g casein/whey protein in water (BSN Lean Dessert) - added 1 tsp Fiber-sure.
1 glucorell
water
Meal Six
40g whey/casein protein = GNC Properformance PM protein - vanilla caramel w/water.
1 tbsp chocolate pb.
1 PureCEE
1 Glucorell
----------------------
AM CARDIO
HIIT Intervals
10 cycles of 45 seconds on W/90 seconds recovery
+ 5minute warmup/5 minute cool down
---
PM WORKOUT
CHEST AND BACK 4 sets on each - 5 TUT(2:3 or 3:2) - 6-8 reps
Incline Dumbbell Presses(60 degrees)
2 x 8/25 lb dbs
2 x 6/30 lb dbs
Seated cable rows - Wide(shoulder width grip) - pulling to mid-abdomen
1 x 8/80
2 x 7/90
1 x 6/110
Pushups with feet elevated
4 x 8 5TUT
Rope Pulldowns behind head(imagine you are at the completion of a back double bi pose - that is about where you want to finish)
4 x 6/160
Incline DB Flyes - LOW incline 15-30 degrees
4 x 8/25lb dbs
45 degree incline one arm dumbbell shrugs - lie chest down on an incline bench - you want to shrug up AND back
each arm:
1 x 8/70
3 x 6/80
----------
May 1, 2007
Supps:
NPP, 20 mg
EQ, 10mg
Winny, 3mg
GH, 2iu
Var, 10mg split am/pm
Glucorell
PureCee
fat burner w/ephedra
Alcar
Neurogenex
P7 Orange before bed
green tea
Meal One
3 egg whites
2 Whole eggs
1/2 cup cooked brown rice
water
Meal Two
2 tbsp raw almond butter
water
Meal Three
40g whey/casein protein = GNC Properformance PM protein - vanilla caramel w/water + 2 tsp Fiber Sure
water
Meal Four
5 oz chicken breast
2 cups green beans
water
Meal Five
40 g casein/whey protein in water (BSN Lean Dessert) - added 1 tsp Fiber-sure.
1 glucorell
water
Meal Six
40g whey/casein protein = GNC Properformance PM protein - vanilla caramel w/water.
1 tbsp chocolate pb.
1 PureCEE
1 Glucorell
----------------------
AM CARDIO
HIIT Intervals
10 cycles of 45 seconds on W/90 seconds recovery
+ 5minute warmup/5 minute cool down
---
PM WORKOUT
I warmed up on the eliptical for 10 minutes w/the ramp on 16.
HAMS AND CALVES - 4 sets on each - 5 TUT - 6-8 reps
Seated Leg Curls
4 x 6/160
Lying Leg Curls - prop on elbows when you do it but make sure you keep your hips down into the padding at all times
4 x 6/70
Stiff leg deads(use a cardio step to prop the toes up).
used a 2 x 4 that they keep at the gym for front squats.
2 x 8/70lb dbs
2 x 6/80lb dbs
WIDE STANCE Smith Squats - feet a bit in front - take a wide powerlifting stance - push from heels - deep reps not ATF but below parallel
4 x 8/150
Weighted Step ups
4 x 6/95
Standing Calf Machine
4 x 8/160
-----------------
....and I struggled through this entire workout. My strength is not what it was last week. My shins are are bothering me again - I've been wrapping them up for the HIIT in the AM - but they hurt down the front and also on the heel.
I've been working long hours, too - so that might have something to do with my strenth levels. I shoveled rocks for a couple of hours today. lol I kept telling myself that it was a good workout for my laggin back. We're gettin busy - I did almost 20 bids yesterday for new work, and almost 1/2 of those have come back as a go already.
Supps:
NPP, 20 mg
EQ, 10mg
Winny, 3mg
GH, 2iu
Var, 10mg split am/pm
Glucorell
PureCee
fat burner w/ephedra
Alcar
Neurogenex
P7 Orange before bed
green tea
Meal One
3 egg whites
2 Whole eggs
1/2 cup cooked brown rice
water
Meal Two
2 tbsp raw almond butter
water
Meal Three
40g whey/casein protein = GNC Properformance PM protein - vanilla caramel w/water + 2 tsp Fiber Sure
water
Meal Four
5 oz chicken breast
2 cups green beans
water
Meal Five
40 g casein/whey protein in water (BSN Lean Dessert) - added 1 tsp Fiber-sure.
1 glucorell
water
Meal Six
40g whey/casein protein = GNC Properformance PM protein - vanilla caramel w/water.
1 tbsp chocolate pb.
1 PureCEE
1 Glucorell
----------------------
AM CARDIO
HIIT Intervals
10 cycles of 45 seconds on W/90 seconds recovery
+ 5minute warmup/5 minute cool down
---
PM WORKOUT
I warmed up on the eliptical for 10 minutes w/the ramp on 16.
HAMS AND CALVES - 4 sets on each - 5 TUT - 6-8 reps
Seated Leg Curls
4 x 6/160
Lying Leg Curls - prop on elbows when you do it but make sure you keep your hips down into the padding at all times
4 x 6/70
Stiff leg deads(use a cardio step to prop the toes up).
used a 2 x 4 that they keep at the gym for front squats.
2 x 8/70lb dbs
2 x 6/80lb dbs
WIDE STANCE Smith Squats - feet a bit in front - take a wide powerlifting stance - push from heels - deep reps not ATF but below parallel
4 x 8/150
Weighted Step ups
4 x 6/95
Standing Calf Machine
4 x 8/160
-----------------
....and I struggled through this entire workout. My strength is not what it was last week. My shins are are bothering me again - I've been wrapping them up for the HIIT in the AM - but they hurt down the front and also on the heel.
I've been working long hours, too - so that might have something to do with my strenth levels. I shoveled rocks for a couple of hours today. lol I kept telling myself that it was a good workout for my laggin back.
We're gettin busy - I did almost 20 bids yesterday for new work, and almost 1/2 of those have come back as a go already.
