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Ischia99
- Thread starter *Bunny*
- Start date
ischia99
New member
Ischia99 said:
Meal 3:1:30pm: 3 oz. chick 1 cup of green beans w/ 1/2 tomato & 1 mango
30g protein
40g carbs
=280 calories
3pm workout:
30 mins total body cardio:the following is done 3 x's non stop
10 mins on 20 incline & @ 4mph
10 pushups
50 crunches
30 oblique crunches
note: calories burned on the 10 mins incline = 150 x 3= 450 calories burned total 30 mins
Back Workout:
Lat pull downs:
set 1 @ 60 lbs -20 reps
set 2 @ 75 lbs - 15 reps
set 3 @ 75 lbs - 12 reps
set 4 @ 75 lbs - 15 reps
lateral pull downs on stability ball:
set 1 @ 50 lbs - 15 reps
set 2 @ 60 lbs - 13 reps
set 3 @ 60 lbs - 12 reps
set 4 @ 60 lbs - 12 reps
Underhand rows on stability ball:
set 1 @ 45 lbs - 20 reps
set 2 @ 50 lbs - 15 reps
set 3 @ 50 lbs - 15 reps
Assisted Chinups:
15lbs = 12 reps
16 lbs = 12 reps
16 lbs = 10 reps
Lower back extension w/ no weights
1 set of 20 reps
2 sets of 15 reps
Post workout:Meal 4: 4 oz of Tilapia w/ 1 cup of cooked oatmeal & 1 scoop of pp
carbs= 30g
protein=45g
fat= 5g
total calories =345 calories
Meal 5: large salad w/ 4 oz of chick & balsamic vinegar & oil=
protein= 30g
carbs= 20g
fat= 10g
total calories =290 calories
Meal 6: This one was a big boo boo--- went out with friends and ate 2 pc of their chick quesidillas which was sat. w/ whole cheese
-- oh well.... dont know the calories for that but lets just add on another 350 to the total.. lol... Total caloric intake:1618 calories.. hmm.. not bad after all.. even after the quesidillas..lol.
Last edited:
Miss24k said:
Nope
I've always 'thought' about it, wasn't until June where the bug was re-planted and been annoying me ever since The ole TP is Black Belt in Aikido and thinks he's a little bad ass...I love the KB drills and stuff he teaches me when he breaks the pads out... but I was thinking more along the lines of JuJitsu for the Buns...Hmm you and I thinking the same thing.. THAT never happens
I love it!!!! I am using it to instill self discipline and self control... and of course to kick any one's ass who messes with me... lol.. 
ischia99
New member
Sept. 29, 2005
weight 152 lbs
wake: 9:00am
1 cup of coffee w/ non-dairy creamer & 2 sweet & Lows
Cardio: 40 mins of total body cardio:
10mins on 20 incline @ 4mph
10 pushups
50 crunches
15 reverse crunches w/ 4 lb medicine ball
** 4 x's 150 calories burned = 600 calories burned**
11:50am: Post workout shake: 1.5 scoop of pp w/ 1/2 cup of raspberries & 1/2 cup of strawberries:
35g protein
18g carbs
4 g fat
total calories: 248 calories
1:15pm: 10 raw almonds = 10g fat= 80 calories
Meal 2 @ 2pm: 5 whites, 1 slice of whole wheat bread, 1/2 tomato & 1tsp sf jelly:
20g protein
25g carbs
calories: 180 calories
3:00pm: 1 green apple and 3 oz of chick=
25g protein
20g carbs
calories= 180 calories
** Plenty of water throught out the day...drinking about 1 gallon a day**
weight 152 lbs
wake: 9:00am
1 cup of coffee w/ non-dairy creamer & 2 sweet & Lows
Cardio: 40 mins of total body cardio:
10mins on 20 incline @ 4mph
10 pushups
50 crunches
15 reverse crunches w/ 4 lb medicine ball
** 4 x's 150 calories burned = 600 calories burned**
11:50am: Post workout shake: 1.5 scoop of pp w/ 1/2 cup of raspberries & 1/2 cup of strawberries:
35g protein
18g carbs
4 g fat
total calories: 248 calories
1:15pm: 10 raw almonds = 10g fat= 80 calories
Meal 2 @ 2pm: 5 whites, 1 slice of whole wheat bread, 1/2 tomato & 1tsp sf jelly:
20g protein
25g carbs
calories: 180 calories
3:00pm: 1 green apple and 3 oz of chick=
25g protein
20g carbs
calories= 180 calories
** Plenty of water throught out the day...drinking about 1 gallon a day**
Last edited:
ischia99
New member
Ischia99 said:Sept. 29, 2005
weight 152 lbs
wake: 9:00am
1 cup of coffee w/ non-dairy creamer & 2 sweet & Lows
Cardio: 40 mins of total body cardio:
10mins on 20 incline @ 4mph
10 pushups
50 crunches
15 reverse crunches w/ 4 lb medicine ball
** 4 x's 150 calories burned = 600 calories burned**
11:50am: Post workout shake: 1.5 scoop of pp w/ 1/2 cup of raspberries & 1/2 cup of strawberries:
35g protein
18g carbs
4 g fat
total calories: 248 calories
1:15pm: 10 raw almonds = 10g fat= 80 calories
Meal 2 @ 2pm: 5 whites, 1 slice of whole wheat bread, 1/2 tomato & 1tsp sf jelly:
20g protein
25g carbs
calories: 180 calories
4:00pm:Meal 3 1 green apple and 3 oz of chick=
25g protein
20g carbs
calories= 180 calories
** Plenty of water throught out the day...drinking about 1 gallon a day**
6:30pm: 24 oz of coffee w/ non dairy creamer & 2 sweet & lows
6:45 weight train: Chest & Triceps:
Chest Press Incline
set 1: 15 lbs - 15 reps
set 2: 17.5 lbs - 15 reps
set 3: 17.5 lbs - 15 reps
set 4: 20 lbs - 13 reps
Flys on stability ball:
set 1: 15lbs - 20 reps
set 2: 17.5 lbs - 20 reps
set 3: 20 lbs - 15 reps
set 4: 20 lbs - 15 reps
Chest Press Decline superset w/ pushups:
set 1: 20 lbs - 15 reps w/ 10 pushups
set 2: 20 lbs - 15 reps w/ 10 push ups
set 3: 20 lbs - 15 reps w/ 10 push ups
Tricep dips w/ no plates supersetted w/ overhead tricep ext
set 1: 15 dips then 17.5lb dumbell for 15 reps
set 2: 12 dips then 17.5 lb dumbell for 12 reps
set 3: 11 dips then 17.5 lb dumbell for 11 reps
Front Pull downs w/ rope supersetted with overhead pulldowns
set 1: 20 lbs for 15 reps then overhead w/ 20 lbs - 15 reps
set 2: 20 lbs for 12 reps then overhead w/ 20 lbs - 15 reps
set 3: 20 lbs for 15 reps then overhead w/ 20 lbs - 12 reps
set 4: 20 lbs for 15 reps then overhead w/ 20 lbs - 8 reps
** Triceps were trembling and very soar by end of workout**
Meal 4 8:15pm: post work out shake:1.5 scoop of pp w/ 1/2 cup of raspberries & 1/2 cup of strawberries:
35g protein
18g carbs
4 g fat
total calories: 248 calories
Meal 5 10:30pm: 2 oz grilled chick w/ ww wrap and small salad
15g protein, 20g carbs, 10g fat=235 calories
total caloric intake:1150-1200 calories.. give or take.
