Mermaid 2006

[Afgrl]

Keep your head up, looking great Mermaid!

 

[mermaid]

Sunday 22 January

8.30am Gym
30 mins Stairmaster - hill profile

9.30am
3/4 cup bran cereal
1/2 cup FF milk
1 cup whites, 1 whole egg

12.00pm
4oz chicken
1 tbsp cranberry
1 slice Performax bread
3/4 tbsp almond butter

3.30pm
1/2 cup cottage cheese
3/4 tbsp almond butter

4.30pm Gym
Hack squats
Incline DB Press
Standing curls
Calf raises
Abs
20 mins cardio - treadmill - steady state

5.45pm
3 scoop whey w/ water

7.30pm
4oz lean beef
1/2 cup spinach
1 small potato
1 tbsp parmesan
1 tbsp light sour cream

3 liters water

~1650 cals P:45 C:35 F:20 Fiber:26g

 

[nelmsjer]

Mermaid!

I've noticed your workout change, and I like the direction you're going. Do you have a written workout program you are going to use? Be sure to include the following: squats, bench press, deadlifts and stiff-leg deadlifts, bent rows, military press, and pullups (even if assisted). These are the money exercises, male or female, whether you're trying to get "big" or "small". Everything else is diet and recovery.

 

[mermaid]

Mermaid!

I've noticed your workout change, and I like the direction you're going. Do you have a written workout program you are going to use? Be sure to include the following: squats, bench press, deadlifts and stiff-leg deadlifts, bent rows, military press, and pullups (even if assisted). These are the money exercises, male or female, whether you're trying to get "big" or "small". Everything else is diet and recovery.

Hey Nelms

Yes, I've been reading a lot as you know and tried a few different things this weekend. Thought it over some more based upon how the workouts went and have come up with this:

Day 1
Incline DB Press
Flye
BB Rows
Stiff leg deadlift
Standing BB military press

Day 2
BB Squats
Standing calf raise
Skullcrushers
Standing BB Curl
Abs

Day 3
No weights

Repeat.....

I will continue the AM interval cardio and 20 mins steady state after weight workout when I can. And keep the diet tight.

This way, I focus on core exercises twice per week.

I hit it hard at the weekend and I must admit, I'm shattered! Pussy that I am. But it felt good and was actually more motivated than having to do several exercises for the one body part.

Please let me know what you think!?

 

[mermaid]

Monday 23 January

6.30am
1 cup bran cereal
1/2 cup FF milk
1 cup whites, 1 whole egg

10.30am
2/3 cup tuna
1 tbsp sour cream
1 small baked potato

1.30pm
4oz chicken breast
1/3 cup steamed white rice

3.30pm
1 Chocolate protein bar

6.30pm
4oz lean beef steak
2 grilled tomatoes w/ 1 tbsp olive oil
1/2 cup spinach
Supplements

3 liters water

Early bed as very tired today and planning on early gym session in the morning.

1559 cals P:43 C:27 F:30 Fiber:23g

Welcome to the week

 

[scorpiogirl]

Monday 23 January

6.30am
1 cup bran cereal
1/2 cup FF milk
1 cup whites, 1 whole egg

10.30am
2/3 cup tuna
1 tbsp sour cream
1 small baked potato

1.30pm
4oz chicken breast
1/3 cup steamed white rice

3.30pm
1 Chocolate protein bar

6.30pm
4oz lean beef steak
2 grilled tomatoes w/ 1 tbsp olive oil
1/2 cup spinach
Supplements

3 liters water

Early bed as very tired today and planning on early gym session in the morning.

1559 cals P:43 C:27 F:30 Fiber:23g

Welcome to the week

Lookin' good, Mermie!!

 

[mermaid]

Tuesday 24 January

5.15am Gym
Incline DB Press
BB Rows
Stiff leg Deadlifts
Standing BB Military Press
20 mins cardio - treadmill - 3.5mph @ 10% incline

I found that I could not lift as heavy as usual and I guess it was due to the empty stomach. My eyes were also half shut for the first 10 mins!

6.30am
3/4 cup all bran
1/2 cup FF milk
1 cup whites, 1 whole egg

9.30am
1/2 cup cottage cheese
6 prunes
1 tbsp almond butter

12.30pm
4oz lean beef steak

I tried to eat a ready made vegetable curry concoction but it was gross.

1 large cup coffee w/ milk

 

[iceprincess]

Mermaid you are doing a great job!! Keep it up

 

[mermaid]

Tuesday 24 January

5.15am Gym
Incline DB Press
BB Rows
Stiff leg Deadlifts
Standing BB Military Press
20 mins cardio - treadmill - 3.5mph @ 10% incline

I found that I could not lift as heavy as usual and I guess it was due to the empty stomach. My eyes were also half shut for the first 10 mins!

6.30am
3/4 cup all bran
1/2 cup FF milk
1 cup whites, 1 whole egg

9.30am
1/2 cup cottage cheese
6 prunes
1 tbsp almond butter

12.30pm
4oz lean beef steak

I tried to eat a ready made vegetable curry concoction but it was gross.

1 large cup coffee w/ milk

Missed a @#$%^ meal.

6.30pm
4 pieces sushi
Shabu shabu (chicken breast, beef and vegetables in clear stock)
1/4 cup steamed white rice
Green tea

Supplements

~1300 cals P:37 C:36 F:27 Fiber:14g

Early AM gym tomorrow but have decided on cardio only as the weight workout sucks on an empty stomach. Have another evening business dinner so will catch up on Thursday (Public Holiday - the Australian version of Independence Day - woo hoo) with the lifting and extra cardio.

 

[scorpiogirl]

Early AM gym tomorrow but have decided on cardio only as the weight workout sucks on an empty stomach. Have another evening business dinner so will catch up on Thursday (Public Holiday - the Australian version of Independence Day - woo hoo) with the lifting and extra cardio.

Stay focused on your goals and have a lovely, no-guilt dinner!

Yah, it's hard to train with nothing to burn. Great job on getting in there 2x a day!!!!!!