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~~~Aries13 2006-2007 Log~~~


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Excerpt: Ok, here I go..... Stats: 5'4" 151lbs 18%BF (hydrostatic) **Goals for Summer 2006 - Spring 2007 -Maintaing upper body weight

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  1. #1
    Aries13
    Guest

    ~~~Aries13 2006-2007 Log~~~

    Ok, here I go.....

    Stats:
    5'4"
    151lbs
    18%BF (hydrostatic)

    **Goals for Summer 2006 - Spring 2007

    -Maintaing upper body weight
    -Keep lowering BF%
    -Work Abs H-A-R-D
    -Work lower body even H-A-R-D-E-R
    -Prepare for contest next April

    ---General Diet guideline-----


    10-12 X weight(lbs) in calories-

    1500-1800 calories

    40% CHO/30% Protein/30% Fat

    600-720 calories CHO............150-180 grams CHO per day

    450-540 calories Protein.............115-135 grams Protein per day

    450-540 calories Fats................50-60 grams Fat per day

    Sample day:

    Meal 1: 8egg whites, 1/2c oatmeal (splenda + cinnamon,leg days add fruit)
    Meal 2: 6oz. Yogurt, 1c strawberries/any fruit
    Meal 3: protein (yields 20-30g), carb serving (yield 30g carbs), green veggies ex... 5oz. Chicken breast,1L apple, .5-1c broccoli
    Meal 4: 1oz. Almonds, 1 medium apple (fat serving/30-40g carb)
    Meal 5: 5-6oz. Fish/ protein source, .5c broccoli (green veggie source), small sweet potato (complex carb source)---post training meal
    Meal 6: 1oz. Almonds (fat source...peanuts,NPB,cashews), 1scoop whey (yield 15g Protein-any source)

    Example day Totals :

    Calories: 1634
    Carbohydrate: 181 grams, 586 calories, 40%
    Protein: 122 grams, 487 calories, 33%
    Fat: 45 grams, 401 calories, 27%
    Last edited by Aries13; 01-May-2006 at 10:41 PM.

  2. #2
    Da Pope
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    Re: ~~~Aries13 2006-2007 Log~~~

    Subscribed...

  3. #3
    Pro Bodybuilder mermaid's Avatar
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    Re: ~~~Aries13 2006-2007 Log~~~

    ^^^ Ditto


  4. #4
    Aries13
    Guest

    Re: ~~~Aries13 2006-2007 Log~~~

    8am:
    1c egg beaters
    1/2c oatmeal
    .5 small bannana
    splenda/cinnamon
    blended together...
    Made Pancakes ....
    2TBS sugar free jelly

    10am:
    40 min cardio
    (HIIT stair master, cyclying
    tredmil--felt good to break a sweat again...
    I missed that feeling)

    11am:
    4oz. yogurt (dannon light n fit),
    1 medium orange

    2pm:
    4oz. chicken breast,
    .5 c broccoli,
    1 medium baked potato

    5pm:
    2 TBS NPB,
    2TBS sugar free jelly(10g CHO),
    2 slices oatmeal multi grain bread(26g carbs total)

    7pm:
    5oz. chicken breast,
    1/4c green peppers/onion,
    1/4c brown rice
    1/2c red kidney beans

    10pm:
    1/2c skim milk
    2tbs NPB,
    1scoop chocolate whey protein
    crushed ice---YUMMY

  5. #5
    Cyborg sbt2082's Avatar
    Join Date
    Mar 2006
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    Re: ~~~Aries13 2006-2007 Log~~~

    Glad to see you logging again Diet looks good too!

  6. #6
    Pro Bodybuilder musclehealth's Avatar
    Join Date
    Mar 2005
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    Re: ~~~Aries13 2006-2007 Log~~~

    Thanks for helpng me with my diet babe. Also...thanks for helping me out when I am sick. It makes me feel bett er. LOVE YA!!!

  7. #7
    Elite Bodybuilder iceprincess's Avatar
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    Re: ~~~Aries13 2006-2007 Log~~~

    YEA - New Aries Log!! I am all over it...subscribed!

  8. #8
    treilin's Avatar
    Join Date
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    Re: ~~~Aries13 2006-2007 Log~~~

    Quote Quote posted by Aries13
    Ok, here I go.....

    Stats:
    5'4"
    151lbs
    18%BF (hydrostatic)

    **Goals for Summer 2006 - Spring 2007

    -Maintaing upper body weight
    -Keep lowering BF%
    -Work Abs H-A-R-D
    -Work lower body even H-A-R-D-E-R
    -Prepare for contest next April

    ---General Diet guideline-----


    10-12 X weight(lbs) in calories-

    1500-1800 calories

    40% CHO/30% Protein/30% Fat

    600-720 calories CHO............150-180 grams CHO per day

    450-540 calories Protein.............115-135 grams Protein per day

    450-540 calories Fats................50-60 grams Fat per day

    Sample day:

    Meal 1: 8egg whites, 1/2c oatmeal (splenda + cinnamon,leg days add fruit)
    Meal 2: 6oz. Yogurt, 1c strawberries/any fruit
    Meal 3: protein (yields 20-30g), carb serving (yield 30g carbs), green veggies ex... 5oz. Chicken breast,1L apple, .5-1c broccoli
    Meal 4: 1oz. Almonds, 1 medium apple (fat serving/30-40g carb)
    Meal 5: 5-6oz. Fish/ protein source, .5c broccoli (green veggie source), small sweet potato (complex carb source)---post training meal
    Meal 6: 1oz. Almonds (fat source...peanuts,NPB,cashews), 1scoop whey (yield 15g Protein-any source)

    Example day Totals :

    Calories: 1634
    Carbohydrate: 181 grams, 586 calories, 40%
    Protein: 122 grams, 487 calories, 33%
    Fat: 45 grams, 401 calories, 27%
    Wooo hooo new log

  9. #9
    Pro Bodybuilder FlyBrownChick's Avatar
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    Re: ~~~Aries13 2006-2007 Log~~~

    I'm definitely following along.

    Good luck!

  10. #10
    Elite Bodybuilder nelmsjer's Avatar
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    Re: ~~~Aries13 2006-2007 Log~~~

    I'm IN.

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