Mermaid 2006

[mermaid]

I am starting over; taking all that I've learned and consolidating it into a decent plan. I've not been that successful in the past three months but I need to change that now. The first part of this journal is for a 12 week period starting tomorrow:

Age:36
Weight:156 (put on over the past couple weeks)
Chest: 42
Waist: 31.5
Hip:40
Thigh:23.25
Calf:14.5
Bicep:12

Diet:

I like 5 meals a day - it seems to work well. I'll keep within 1500-1600 cals per day with a 40:30:30 macro split though on some days the P will be higher; the C, lower.

Protein - egg whites, cottage cheese, chicken, lean beef, pork tenderloin, white fish, salmon, tuna, whey powder.

Fats - almonds, nut butters, avocado, olive oil, flax oil to include in 2 meals per day

Carbs - fibrous as as far as possible - oats, bran cereal, Performax bread (4g fiber per slice), beans, sweet potato, brown rice, berries, FF milk.

Plus lots of green veggies (which I struggle with but will choke down)

Water - at least 3 liters per day; green tea and the occasional coffee

One cheat meal per week.

Supplements - I cannot handle stimulants at all so will stick with my usual multi vit, zinc, flax caps, 3 Sesapure, Glucorell before carbs and 6 Levorex per day.

Training:

I will be formalising the routine so that it is easier to stick to. I will take a notebook into the gym and record weight lifted and rep #. Planning on a four day split as follows (and 3 sets to failuer unless otherwise noted) for 6 weeks then will review if I need to mix it up:

Day 1 - Legs
BB Squats - one warm up set; 4 sets to failure
One legged seated leg press
Seated calf raises

Day 2 - Chest and Back
DB Incline Press
DB Incline Flyes
Flat BD Flyes
Wide grip Pulldown
Bent Over BB Row
Close Grip Pulldown

Day 3 - Shoulders and Abs (Abs - four sets)
DB Press
BB Upright Row
Bent Over DB Rear Delt
DB Lateral Raises
Forward Crunches
Rear Crunches
DB Incline Flyes

Day 4 - Arms
EZ Bar Bicep Curl
DB Incline Bicep Curl
DB Hammer Curl
DB French Press
EZ Bar Skull crushers
Rope Pushdown

Cardio - 4 times per week - 30 mins each - 3 HIIT, 1 Steady state at 5am on empty stomach wherever possible.

Haven't quite worked out when I'll need rest - will just listen to my body.

So that's it. Advice/comments well received and much appreciated.

AND - if the AF Store is going ahead with the first quarter contest, then I AM IN!!! There, said it, no going back. Pictures posted Jan 1.

You girls are right - I am not a loser. I am a winner.

Happy Holidays to Everyone!!

 

[nelmsjer]

Mermaid, welcome to the New Year and even stronger commitments. I'm looking forward to your progress! You WILL succeed.

Please check your PM.

 

[iceprincess]

Best of luck to you in the upcomming year!! Remember that we all believe in you and know that you can do it!! I look forward to watching your progress this year!

Happy New Year!!

 

[Roonytunes]

You are DEFINITELY a winner, Mermaid!

I look forward to following your progress in the new year. Your plan looks very structured and sometimes that makes it much easier to follow.

I'll be starting my new 2006 log next week at this time as well....so we're in this together, girl!

What are your specific goals? To just become leaner? To get to a particular body fat %?

 

[musclemom]

You are a losing winner ... or would that be winning loser

Welcome back from the wild and woolie outback in one piece!

 

[scorpiogirl]

you, Mermie!!!!

You ARE a winner!!!!

 

[buffalogal]

So glad to see ya back hun!! Good luck

 

[mermaid]

Thanks for the well wishes, everyone. I really appreciate it!

My goal is to fit into a pair of jeans that I last wore when I was 30. I was 138 pounds and sub 20% bodyfat. I've promised myself NOT to measure or weigh until the 12 weeks are over and just use the mirror and those jeans to monitor progress.

Slept in as no work this week!!!

8.30am Gym
30 mins steady state cardio
Treadmill
15% incline @ 2.7mph

10.00am
1 cup bran cereal
1/2 cup milk
1 cup whites, 1 whole egg
multi, zinc, flax, sesamax, levorex

12.30pm
2 slices Performax bread
3oz tuna
1/2 cup cucumber

3.30pm
4oz chicken breast
1 kiwi fruit
Sesamax, Levorex

5.00pm Gym
Even though it is a public holiday the gym was very busy. Every leg machine was being used so I had to improvise.

I'm also converting kg weights to lb (Rep by DB weight)

DB Lunges (hate them)
15 x 13
15 x 17
15 x 17

Omni Leg Press
12 x 44
10 x 50
10 x 55
10 x 55
10 x 60
20 x 22

Calf Raises
4 sets 12 x 22; 2 x toes straight, 1 toes in, 1 toes out

I was wobbly.

6.00pm
Whey protein shake w/ 1 cup FF milk

8.00pm
3oz chicken breast
1/2 avocado
1 tbsp cranberry
Sesamax, Levorex

And before bed I'll have 1 tbsp almond butter.

4 liters water

1502 cals
P:48
C:24
F:28
Fiber:24g

 

[mermaid]

Wednesday 28 December

8.30am Gym
Treadmill
30 mins HIIT cardio
3/1 intervals 1% incline 3.5mph/8.0mph

10.00am
1 cup bran cereal
1/2 cup FF milk
1 cup whites, 1 whole egg
multi, zinc, flax, sesapure, levorex

1.00pm
1 cup cottage cheese
1 tbsp almond butter
1 cup fresh strawberries

3.30pm
2 slices Performax bread
3oz tuna
1 tomato
sesamax, levorex

4.30pm Gym - Chest and Back
DB Incline Press
12 x 9
12 x 11
10 x 15
8 x 15

DB Incline Flyes
12 x 9
10 x 11 (2 sets)

DB Flat Flyes
10 x 11 (3 sets)

BB Bent Over Rows
12 x 50
10 x 50
10 x 60
8 x 60

Lat Pulldown
12 x 35
10 x 45
10 x 50

Close Grip Pulldown
10 x 35 (3 sets)

6.30pm
4oz chicken breast
1/2 avocado
1/4 cup pinto beans

And I will have before bed:

Whey shake made w/ 1/2 milk and water
sesapure, levorex

1518 cals
P:48 C:24 F:28 Fiber:29

4 liters water

 

[Miss24k]

Yes Mermaid, you are a winner, it's nice to hear that you finally realized it, I knew it all along.

Keep focused, and 2006 will be a great year for you huney