Start the New Year off right with a Fitness and Nutrition Journal.  Writing down what you eat increases your chances of reaching your fat loss goals.  Planning your workouts ahead increases your chances of going to the gym.  Writing down what you’ve done is great fun when looking back so you can see how far you’ve come…..talk about a confidence builder.  I still have all of my workout journals all the way back to when I started lifting in 2005!  It’s so nice to look back when I’m feeling crappy.  It helps me realize that even if I feel like I haven’t made any changes in all these years, I have….both internally and externally. I am stronger. I am fitter. My body composition has changed.

I found a great book the other day and plan to use it when I’m done with my competition.  It gives a great reminder of all the nutrients needed in the day, including water.  I love the way it’s laid out. It’s very user friendly. There is plenty of room for everything.  It has plan pages in the beginning.  It also has weekly plans for the first 12 weeks.  There are cool demos on their site so you can see all of the pages……

http://www.getfitbook.com/

Here’s a few sample pages….

Like I said, I plan to try out that book after I finish with my upcoming comp, but for years I have found different spiral-bound notebooks and planners that have worked for me.  Currently I’m really digging the Mead First Class series Academic Planner.  It has plenty of room under each day for me to write down all that I eat. It’s laid out perfectly for me to write down each meal, the time, the exact meal (on plan or off). I can add in there details about when I worked out or what I did. There would be room for exercise/weights etc but I have that elsewhere on my current plan.  It’s just perfect for me and might work for you….

Here is a sample of one of my pages. You can see that I mark my meals out on each line – M1 through M6 in the day.  Then I put the time I eat each meal. Then, since I am on a plan, I write down OP for on plan or I’ll write next to it what I deviated if at all.  I also keep track of my Water and Diet drink intake.  Looks like I weighed one morning and wrote that down….woohoo for maintaining at around 6 lbs lighter than that!   I was also taking my temp for my trainer at the time. So, as you can see I can write down a lot of things during the day!  I keep it on my kitchen counter when I’m home and in my briefcase when I’m out for work.

There are many other options out there. Some are online. Some you can print the pages and put them in a book yourself. I used one that I found in Oxygen Magazine for a while. Another I found at GNC.  I’ve made a few myself.

The point is….find something that works for you and start it tomorrow….start it tonight!  Put an inspiring picture on the front or the inside cover to remind yourself why you’re working so hard to reach your goal.

If you have something similar, please share what works for you!

]]> http://fitoriblog.com/fitness-nutrition-log/feed/ 2 http://fitoriblog.com/journal-2-8-09-2-14-09-week-3-bulking/?utm_source=rss&utm_medium=rss&utm_campaign=journal-2-8-09-2-14-09-week-3-bulking http://fitoriblog.com/journal-2-8-09-2-14-09-week-3-bulking/#comments Sat, 14 Feb 2009 17:36:00 +0000 tori http://fitori.info/?p=72 Allison Ethier is my motivation and inspiration this week. She has been so gracious helping me with information on trainers. She works full time, has a husband and child and also is a successful competitor. She just won the Bodybuilding.com Spokesmodel contest and she is competing at the Arnold in a few weeks! She’s a true inspiration!!! ***********FOOD***********Sunday 2.8.09 Water 1 Gallon730: 8whites, 1.5T Peanut butter, 1/2c oatmeal1115: 6 oz salmon, 60g rice23o: 9 oz abs diet Burger w/ organic ketchup & mustard500: 1 orange530: 6 oz salmon, 50g rice630: 40g GNC protein930: 40g protein casein Monday 2.9.09Water 1 Gallon730: 8 whites, 1/2 yolk oops, 3/4c oatmeal, 1.5 T Pnut butter, 150 B, 1000 C, zyrtec, 1hydro1100: 6 oz salmon, 125g rice, 1 hydro, bcaas*wkout*200: [...]]]>

Allison Ethier is my motivation and inspiration this week. She has been so gracious helping me with information on trainers. She works full time, has a husband and child and also is a successful competitor. She just won the Bodybuilding.com Spokesmodel contest and she is competing at the Arnold in a few weeks! She’s a true inspiration!!!

***********
FOOD
***********
Sunday 2.8.09
Water 1 Gallon
730: 8whites, 1.5T Peanut butter, 1/2c oatmeal
1115: 6 oz salmon, 60g rice
23o: 9 oz abs diet Burger w/ organic ketchup & mustard
500: 1 orange
530: 6 oz salmon, 50g rice
630: 40g GNC protein
930: 40g protein casein

Monday 2.9.09
Water 1 Gallon
730: 8 whites, 1/2 yolk oops, 3/4c oatmeal, 1.5 T Pnut butter, 150 B, 1000 C, zyrtec, 1hydro
1100: 6 oz salmon, 125g rice, 1 hydro, bcaas
*wkout*
200: fruit Smoothie 50g, L glut, bcaas
500: 6 oz chicken, 50g rice
800: 40g whey protein

Tuesday 2.10.09
Water: 1 Gallon
730: 10 whites, 3/4c oatmeal, coffee, 150b, 1000c, 1hydro, zyrtec,
1130: 6 oz tilapia, 100g rice
100: 20g whey, 2 scoops cell tech creatine, Bcaas, l glute, 1hydro
**wkout**
230: 40g fruit Smoothie
530: 6 oz chicken, 100g rice, salad w/ olive oil
730: 20g protein
1030: 40g casein protein

Wednesday 2.11.09
700: 9 whites, 1/2c oatmeal, 1T peanut butter
900: coffee w/ 2T creamer
1130:6 oz tilapia & chicken, 70g rice, 2scoops creatine
500: 150g wheat pasta, 12 oz spaghetti
900: 40g casein protein

Thursday 2.12.09
800: 8 whites, 2T peanut butter, 3/4 cup oats, 150b, 1000c, 2thermo
900: 1 scoop creatine, 20g EAS
1030: 40g protein fruit Smoothie, 1 scoop creatine
120: 6 oz tilapia, 80g rice
5oo: 9oz spagetti, 120g wheat pasta
700: cheated cookies – (tired – see blog post about sleep)

Friday 2.13.09
730: 9 whites, 3/4 oatmeal, 150b, 1000c,2thermo, zyrtrc
900: 1 scoop creatine, 20g whey
**wkout*
1100: 40g protein and creatine Smoothie fruit
1200: l glute, bcaas, b, c, pain med, 1hydro, flax oil
200: 5 oz chicken, 100g rice
515: 5 oz chicken, 100g rice
530: l glute, bcaas, fish oil, pain
700: cheat cookies

Saturday 2.14.09
730: 7 whites, 1/2c oats, 1T peanut butter
830: 1 scoop creatine
**wkout**
930: 1 scoop creatine, 40g protein with fruit smoothie

**********************************************
WORKOUTS – resting 1.5 min between sets
**********************************************
Monday 2.9.09 – Chest & Tris
Chest: Hammerstrength Press: 50/12, 60/10, 90/5, 90/5, 90/5
Pec Deck: 75/4, 75/5, 75/5, 75/5
Incline DB Press: 20e/10, 25e/7, 30e/4, 30e/4
Decline DB Press: 30e/4, 30e/6, 30e/6
Tri: Str Bar Cable Pulldown: 80/5, 90/3, 80/7, 80/6, 80/6
Tri Ext machine: 60/7, 60/10, 70/6, 70/6
Overhead Rope Cable: 60/6, 60/8, 60/5
TOTALS: 450 calories (right wrist still hurting)

Tuesday 2.10.09 – Hams/Glutes
Seated Leg Curls: 80/10, 100/5, 100/5, 100/5
Stiff Leg Deadlifts: 90/10, 100/7, 105/6, 105/6, 105/5
Walking Lunges: 30/20, 40/20, 50/12, 60/10 **start at 60BB next time
Smith Squat (deep): 50/10, 70/8, 90/5, 90/5
TOTALS: 420 calories

Thursday 2.12.09 – Shoulders and Abs (rushed)
D Ring Shoulder Press: 30e/12, 40e/6, 40e/6, 40e/6, 40e/6
Cable Rope Front Raise: 30/5, 30/8, 30/8, 30/8, 30/8
Upright Row Cables: 70/8, 80/7, 80/6
DB Lat Raise: 12e/12, 12e/12, 3 more sets to failure + 3 more for Left side
Oblique Dips: +10/20 e side, +25/10, +25/10
TOTALS: 320 calories

Friday 2.13.09 – Back/ Bis (right wrist still hurting w/ bis)
Back: Wide Asst Pullups: -70/8, 70/8, 65/5, 65/5
Wide Str Arm Pulldown: 40/6, 40/6, 40/6, 40/6
Close Grip Pulldown: 85/6, 85/6, 85/6, 85/6
DB Bent Over Row: 40e/5, 45e/5, 40e/5,
Hammerstrength Lat Pull: 25e/6, 30e/6, 30e/5
Bi: DB Curl Standing: 20e/7, 20e/8, 25e/3, 20e/8
Hammer DB Curl: 20e/5, 20e/4, 20e/5
St Bar Cable Curl: **rt wrist hurt too bad
Curl Bar Cable Curl: 30e/4, 30e/6, 30e/6, 30e/6
TOTALS: 400 calories

Saturday 2.14.09 – Valentine’s Quads
Squats: +50/8, +80/8, +100/5, +100/5
Step Ups: +30/7, +20/8, +20/8, +30/5
Leg Press: 180/8, 180/8, 180/8, 200/5
Leg Ext: 150/10, 165/6, 150/8, 150/6
Singles: 60e/6, 60e/6, 45e/8
TOTALS; 375 calories

**********************
PROGRESS PICS
**********************

I have put on about 4 pounds in the last 3 weeks of bulking and that is too much!! Women can usually put on about .25 lbs of muscle per week which is about a pound a month so I’ve put on 3x as much fat as muscle if the scale is right. Now, some of that is problaby water since I did start creatine. Regardless, I am lowering my protein intake for next week and thus lowering my calories. You can tell in this picture that I have put on some weight….so it took a lot of guts to put a picture on my blog of me heavier!

This week has been interesting. I learned the important of sleep. I always get at least 8 hours of sleep and this week was the first time I was truly sleep deprived and so by Thursday, I was so tired that I caved!!! Then by Friday I just got discouraged because I’m putting on so much weight!

Please don’t mind my doo-rag that I am wearing as I’m just getting home from the gym.

******************
DECISIONS
******************
See above where I decided to lower my protein.
I think I have also narrowed down my decision on a trainer for nutrition and training.
I’ll let you know as soon as I have signed up with him and made my decision!
I need help to put on as much muscle as possible with as little fat.

I am trying to make this the fittest year of my life, are you? (Not those of you who are pregnant…you are exempt from this question)

*******
FOOD – Week 2 Bulking
*******
Sunday 2.1.09
900: 8 whites, 1yolk, 1/2c oatmeal, 1000 c, 150 b, 1 hydro, 1zyrtec, coffee
1130: 6 oz salmon, sm yam, 10 oz broccoli
300: EAS
400: 6 oz chicken, 75g rice, salad, 2t evoo, 2t balsamic
600: 5 oz pangasius fish, 50g rice, 1orange
900: casein protein 40g
Water: 1 Gallon

Monday 2.2.09
800: 11egg whites, part of 1 yolk, 1.5 T Pnut butter, 1c oatmeal, 1hydro, 1000 c 150 b
1015: 3 BCAAs
1030: EAS
1230: 50g fruit Smoothie
200: 150 b, 1000 c
330: 6 oz steak & salmon, 75g rice, 10 oz broccoli
700: 6 oz pangasius fish, 1lg orange
830: 40g casein shake, 1T Pnut butter
Water: 1 Gallon

Tuesday 2.3.09
730: 11 whites, 1c oatmeal, 1.5 T peanut butter, 150 b, 1000c, 1hydro
**Wkout**
930: 20g protein, 16 oz milk, banana (gag), coffee and cream
1230: 6.5 oz fish, 50g rice, salad with olive oil & balsamic, 1orange
330: 6 oz fish, 50g rice,
530: 1orange
715: 6 oz tilapia and chicken, 100g rice, salad with olive oil and balsamic
900: 40g casein protein, 1.5 T peanut butter
Water: 1 Gallon

Wednesday 2.4.09
730: 11 whites, 1/2c oatmeal, coffee, 150b, 1000c, 1hyro
1100: 6 oz tilapia, 100g rice, 10 oz broccoli
330: 6 oz tilapia, 50g rice, 1orange
645: 15 oz gr beef and organic sauce, 170g wheat pasta,
945: 40g casein protein
Water: 1 Gallon

Thursday 2.5.09
630: 11whites, 3/4c oats, (forgot) 1.5 T Pnut butter, 150b, 1000c, 2thermo
**wkout**
900: 50g Smoothie fruit
1000: l glut, bcaa
1130: 6 oz chicken, 100g rice,
300: 6 oz tilapia, 100g rice
330: 150b, 1000c, l glut, bcaa
600: 12 oz sauce, 100g pasta
615: EAS 1 orange
730: 20g whey and Pnut butter shake
815: 40g casein protein
Water: 1 Gallon

Friday 2.6.09
800: 3/4 c oatmeal, 11 whites,
1T Pnut butter, coffee
900: 150B, 1000C, 1hydro, 3BCAAs
1200: 6 oz chicken, 115g rice, 1000C, 150B, 1hydro
**wkout**
230: 40g fruit Smoothie, BCAAs
630: 6 oz sirloin
700: bites of brownie & 2 sugar cookies
1000: 40g casein protein
Water: 1 Gallon

Saturday 2.7.09
Free day w/ protein and supps
Protein 140 + other bad food

*************
WORKOUTS – 1.5 min rest between sets
*************
Monday 2.2.09 – Chest/Tri
Tricep Pushdown w/ Rope: 60/12, 70/6, 70/6, 70/6, 70/6
Tricep Skullcrushers: 30/12, 30/10 (wrists)
Tricep Overhead Extensions: 60/8, 60/4 (wrists)
Chest DB Press: 25e/10, 30e/8, 35e/6 (spot), 30e/8
Chest Incline Bench: +20/8, +20/6, +20/8, +20/8
Chest DB Decline: 25e/8, 30e/8, 30e/6
Chest Flat Bench DB Fly (deep): 15e/12, 15e/10, 20e/8, 20e/8
Totals: 400 calories

Tuesday 2.3.09 – Glutes/Hams
Seated Leg Curl: 80/12, 90/10, 100/8, 100/7, 100/8
BB Stiff Leg Deadlift: 70/12, 80/8, 90/6, 100/4, 90/5
Glute Machine: 110/8, 120/6, 110/8, 110/6
Outer Abductor: 90/8, 100/5, 100/4, 90/5
Totals: 350 Calories

Thursday 2.5.09 – Back/Bis (quick bi’s)
Wide Lat Pulldown: 70/10, 85/8, 90/6, 90/5, 85/6
Row w/ good form: 70/6, 70/6, 70/5, 70/5
Straight Arm Pushdown: 40/6, 40/6, 40/5, 40/6, 40/6
Cable Straight Bar Row: 60/6, 60/6, 60/6
Bicep Curl BB: 30/12, 40/6, 40/6 (wrists hurting)
Bicep DB Curl: 20e/6, 20e/6, 20e/6, 20e/5
Totals: 350 calories

Friday 2.6.09 – Shoulders / Abs (a little mismatched – worked in w/ husband too)
Arnold Press 25e/7, 25e/7, 30e/6, 30e/6 (spot)
Lat Raises: 12e/10, 15e/4, 15e/4, 14e/4
Drop Sets w/ BB Press: ? 3 sets
Cable Pull ins : 20e/4, 20e/8, 20e/5, 20e/8
Calbe Pull outs: 20e/10, 30e/8, 40e/4, 30e/8
Upright Rows: 50/5, 50/5, 50/5
Left Arm (weakpoint) DB Lat Raise: 12/8, 12/8
Decline Abs: 3 sets

Saturday 2.7.09 – Quads
Leg Extension: 105/10, 120/10, 135/10, 150/8, 165/6, 180/5 (Rt knee hurting at end)
Squat w/ Bar (elevated heals): +50/8, +50/8, +70/8, +80/5, +80/5
Leg Press: 160/12, 250/5, 210/8, 210/8
Totals: 377 calories

*************
THOUGHTS
*************
I’m realizing that bulking is hard on the psyche and understanding why. Without a coach I am nervous that I’m just packing on the pounds of fat though I know I’m making gains. I think I’ll be adding some creatine into the diet next week. I’m still bad about writing down my supps and I’ll work on that next week also.

This blog post is dedicated to Sara Hurrle for being so nice about me using her pic for my blog header!!

********************
DECISION: PART I
********************
This is the just beginning of my decisions. I had a decision to make between Bikini and Figure. I was given the same advice by almost everyone, that I was too small for Figure, but that I could obviously get on stage. For me, it’s not just about getting on stage, it’s about getting on stage when I’m ready to get on stage. I want to be confident that I’m presenting a good package before I get on stage. I also don’t want to compete in Bikini, at least that’s my decision today. I might change my mind and decide that this new journey I’m on to pack on the muscle is too much work and too tough and taking up too much of my life with no fun anymore and decide that Bikini was created for people like myself…who knows! At this point, I am planning on spending many months to a year or more bulking to compete at the end of 2009 at the earliest. Again, I may change my mind, but that is my decision at this point. I have also been struggling with whether to do this on my own or to hire a coach to assist me in this struggle…one who knows more about this than I do and can personalize a program for me…stay tuned for my decision……

********
FOOD
********
Saturday 1.24.09
915: 3whites, 1yolk, 1/4 c oatmeal
1030: coffee
1230: 3oz tilapia, 50g rice, salad
200: hydroxycut max (2)
400: 3oz tilapia, 40g rice, broccoli
700: Natural peanut butter & organic jelly sandwich on whole wheat bread
(still getting over being sick so this was day one of eating more normally)

Sunday 1.25.09
Water: almost a gallon
830: 6 whites, 1yolk, 1/2c oatmeal, 500mg c, 150 b complex, 1hydroxy max
900: coffee
1200: 5.5 oz tilapia, 100g brown rice, salad
315: 6oz chicken, salad, 100g brown rice
430: 1hydrox, 150b, 500c, 3000 amino,
**workout**
630: 40g protein shake, berries
830: 40g casein Protein
TOTALS: 190g protein

Monday 1.26.09
Water: 1.5 gallons
745: 8 whites, 1yolk, 1/2c oatmeal, 150b, 50c, 1hydroxymax
900: coffee
1030: 5 oz beef, 110g brown rice, salad
1200: 1hydro max, 3000 amino
1220: EAS
**workout**
230: 6 oz chicken, 100g rice, 2c broccoli, 3000 amino
615: 6 oz chicken, salad
830: 40g casein protein

Tuesday 1.27.09
Water: 1 gallon
715: 1/4c oatmeal, 6 egg whites,
915: 1b, 1c, 1h, 6 oz tilapia, 50g brown rice, salad
1230: 6 oz fish, 50g rice, 2c broccoli
400: 6 oz chicken, 50g rice, salad, 3000 amino, 500c
800: 40g casein protein

Wednesday 1.29.09
Water: 1 gallon
800: 8egg whites, 1yolk, 1/2 c oatmeal, 500c, 150b, 1hydroxycut max
900: coffee
1020: 2 oz chicken, 25g rice, green beans,3000 amino
**workout**
100: fruit Smoothie 40g whey protein
215: hydro, l glut, c,b
330: 6 oz tilapia, 100g rice, salad
630: 3 oz tilapia, 2.5oz chicken, 100g rice, 1c brocoli

Thursday 1.29.09
Water: 1 gallon
800: 40g whey protein, 1/2c oatmeal,
900: coffee, 150B, 500C, 1hydro
1130: EAS
1230: 50g fruit shake
300: 1/2c Cott cheese
400: 40g protein salmon, 100g rice,
815: protein shake20g casein
I want a do over for today!

Friday 1.30.09
Water: 1 gallon
900: 6whites, 1yolk, 1/2c oatmeal, coffee, 500c, 150b, 1hydro
1200: 6 oz salmon, 100g rice, salad, 1t olive oil and balsamic
300: 3000 amino, 150b, 500c, 1hydro
315: 3 oz salmon, 50g rice
**Workout**
600: 50g fruit shake
730: 2 packs reeves peices, 1/2 c cottage cheese
930: 40g casein protein

*************
WORKOUT – No more supersetting; Low reps
*************
Sunday 1.25.09 – Delts / Tris
Delt DB Press – 20/10, 25/6, 25/4, 25/5, 25/5
Standing Lat Raise – 15/5, 15/5, 12/8, 12/10, 12/8
BB Upright Row – 50/10, 60/4, 50/8, 50/8, 50/8
Rear Delt Mach – 50/8, 50/5, **hurt L shoulder so stopped
Tri Pushdown V Bar – 80/10, 80/8, 80/6, 80/5, 80/8
Skullcrushers – 40/5, 40/8, 40/7, 40/7, 50/4
Tri Rope Overhead Ext – 60/4, 60/6, 60/8, 60/8, 60/8
TOTALS: 475 cal, 50 min.

Monday 1.26.09 – Legs
Seated Leg Curl – 70/8, 90/6, 90/5, 110/5, 110/ 5
Seated Leg Ext – 110/7, 130/9, 150/6, 150/5, 170/4
Leg Press (feet high) – 90/8, 110/6, 140/5, 140/5
Deep Smith Squats – 90/5, 140/5, 140/5, 140/5
Smith Split Squats – 90e/5, 90e/5, 90e/4
Stiff Leg Deadlifts BB on platform (deep) – 60/8, 70/6, 80/6, 80/6
TOTALS: 450 cal, 1:10 time

Wednesday 1.28.09 – Back, Abs w/ Partner (WOOHOO!)
Bent Over Row BB underhand grip – 50/10, 60/10, 60/10, 60/9
Assisted Close Grip Pull Ups – 85/10, 70/10, 60/6, 45/3, 55/5, 50/3
Wide Grip Pull Downs – 70/10, 85/8, 85/10, 85/10
Close Grip Row – 55/10, 70/10, 55/10, 55/10 **form – no leaning back!
BB Bicep Curl – 30/8, 30/8, 20/10, 20/10 **form – no cheating
Abs on Ball – 7.5 lb DB – 25 center, 25 left, 25 right
Straight Leg Lifts – 6, 6, 5, 6, 5
TOTALS: 600 calories

Thursday 1.29.09 – Chest
Bench Press – 0bar/12, +20/8, +30/3, +30/4, +30/4
Decline DB Press – 20e/12, 25e/10, 30e/7, 30e/6
DB Flies on Flat Bench (deep) – 15e/8, 15e/8, 20e/5, 20e/5
Incline DB Press – 20e/7, 20e/7, 25e/3, 25e/2
HIIT Cardio afterward for 15 min on treadmill
TOTAL: 270 cal, 40 min.

Friday 1.30.09 – Delts, Abs
Delt DB Press – 25e/8, 25e/8, 25e/7, 25e/7
Seated Lat Raise – 12e/8, 12e/8, 12e/8, 12e/8, 15e/4
Seated Ft Raise – 12e/10, 20/5, 20/6, 20/4, 20/5
Rear Delt Mach – 50/5, 60/4, 60/4, 50/6, 50/5
BB Upright Rows – 50/6, 50/6, 50/5, 50/5
TOTALS: 320 cal

Saturday 1.31.09 – Quads w/ partner (WOOHOO!)
Squat – bar/15, +40/10, +50/8, +70/8, +50/10 (w/ heels elevated)
Bench Step up – 0/15, 0/15, +30/8, +30/5
Leg Extension – 135/8, 120/8, 120/8, 120/8
Singles Leg Ext – 45e/6, 45e/6, 45e/7
Leg Press – 160/8, 250/4, 210/8, 210/8
TOTALS: 475 cal

*********
MUSIC
*********
Not sure why, but I went a little more emo this week with my workout music. Didn’t need a pump so much as a mental reminder that I’m the shit. Not sure if that makes any sense to an youf you.

This was an awful week folks! I was sick, sick, sick and I’m not sure why. I’m not sure if it was the Vitamin C that I started taking, stress, or something I ate. It could have been a “bug” too. I’m just not sure. I did throw up three times though so my carb cycling was off, though I tried to eat pretty clean. I was just eating what I could to not be nauseous. No, I’m not pregnant, people!

I did spend the week talking to friends and trying to get an idea of what my plan should be for the year?

Options:
A. Stay lean, work out, cut the fat and get on stage in Bikini this year in 15 weeks.
B. Quit cutting, start eating and bulking and try to build as much muscle as I can this year to compete next year.

I’m really leaning toward Option B. I really would like to see a change in my physique by getting leaner, but as small as I am I think I’ll just disappear and I don’t want to be skinny. I want to be “buff.” So, I think it’ll take a lot of work. For me, it’d probably be easier to do the cutting than the bulking because I hate to eat that much!!!

I weigh 145 lbs (I’m 5’8”) so that’s a lot of weight. If I am to eat 1.5g of protein per pound, that’s around 200g of protein a day (on my workout days)!!!

***********************************************************************
TENTATIVE PLAN: muscle growth & development — HELP WANTED!!!!
***********************************************************************
****Please, ladies, give me some feedback and advice!!!! What do you think???****

Workout days:
Eat 220 g of protein daily. Add in 1/4-1/2 cup of carbs (brown rice, yams, etc). Add in green fibrous carbs to each meal.
Protein shakes before and possibly after workout. Casein protein before bed
Off days
Eat 150 g of protein daily plus same carbs, on the lower end. Eat less on off days.

Workouts
Split of (1) Legs (2) Back (3) Chest (4) Legs (5) Shoulders, Arms
Lift heavy, 5×5 some days and other days 8 to 10 reps mostly to keep weight high
Cardio??? Only under 20 min of cardio keeping heart rate low, around 145 bpm to maintain muscle mass but to possibly increase hunger so that I can eat enough?
Take a day off in between workout days 2 & 3 or 3 & 4 and then after 5 for a break to rest and recoop.
Sleep
Get at least 7 hours, up to 9 hours a night

Supplements
Protein power
Hydroxycut Max
L- Carnatine and L-Glutamine
B Complex
Vitamin C
Thinking about these supps: (What do you think?)
I should add: BCAAs?
Anabolic Rush: Was recommended a pre/post-workout drink by Pauline Nordin. Not sure what I think of that yet because it has creatine.
Do I have to take creatine in order to see the gains I want???

Help is wanted. Please let me know what you think!!!

Pauline Nordin

****************************
FOOD – Carb Cycling Week 2
****************************
Sunday 1.11.09 – Low Carb Day 1
830am: 6 egg whites, 1 yolk, 1/4 c. oatmeal, 1.5 cups coffee with 2T creamer
1230am: 2 oz beef, 50g yam, salad w/ 1/2T olive oil and balsalmic
230pm: 40g GNC protein
(workout)
500pm: 40g GNC protein, Fiber One bar (totally forgot about carb cycling at this point….That bar put me at about 60g carbs so I’m in the medium carb range)
730pm: Tuna can, salad, 20g GNC protein

Monday 1.12.09 – Low Carb Day 2
730am: 6 egg whites, 1 yolk, 1/4 c. oatmeal, 1 Thermo Burst
1150am: 3.5 oz chicken, salad, 50g yam
115pm: 3 Thermo, 1 L Carn
200pm: 20g GNC protein
(workout)
300pm: 1/4c pecans, 1/8c. raisins, 40g GNC protein
500pm: 4 0z chicken, 2 c spinach

Tuesday 1.13.09 – Low Carb Day 3
730am: 6egg whites, 1yolk, 1/4c oatmeal
800am: coffee and 1T creamer
1045am: 1c cottage cheese
130pm: 4 oz chicken, 50g yam, 2c spinach
430pm: eas shake
600pm: salad with 1/2 T olive oil and balsamic
630pm: 40g GNC protein
800pm: 4oz salmon. Broccoli

Wednesday 1.14.09 – High Carb Day 1
600am: 1/2pack nature valley bar, 4 egg whites, 1yolk, 1/2c oatmeal
920am: Cott cheese 15 wheat thins
100pm: 5 oz chicken, 100g brown rice, salad
300pm: coffee
500pm: 4 oz chicken, 100g brown rice, salad
630pm: EAS

Thursday 1.15.09 - High Carb Day 2
630am: 6 egg whites, 1yolk, 1/2 c oatmeal
800am: 1c coffee
1030: 5oz chicken, 100g rice, salad
1230pm: 3 Thermo 1 LCarn, EAS
(workout)
230: homemade fruit Smoothie
500: 5 oz chicken, 100g rice, 2c spinach
645: 1/4c pecans, 1T raisins

Friday 1.16.09 – High Carb Day 3
630: 6 whites, 1yolk, 1/2 c oatmeal
800: coffee
(workout)
930: 40 g protein, nature valley bar
100: 5 oz steak, 100g rice, salad
**My dog ended up having surgery on this date and my husband and I were emotionally exhausted. We started our free day early and planned to end it early but I was so full on Saturday that I didn’t eat a healthy dinner as planned**

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WORKOUT – Hardgainer…tried 5×5 for my last 2 workouts and loved it!!!
**********************************************************************
Sunday 1.11.09 – Back & Delts
1. Smith Shoulder Press: +20/10, +30/6, +30/6, +30/4
1. Close Grip Pulldown: 110/12, 100/10, 100/7, 100/8
2. Pulldown (backward): 70/12, 80/8, 70/12, 70/10
2. Lat Raise DB: 10e/13, 10e/10, 10e/10, 10e/12
3. Cable Shoulder Pull IN 10e/8, 15e/8, 15e/8, 20e/8
3. Cable Shoulder Pull OUT 20e/8, 20e/8, 20e/6
4. Close grip pull down: 90/6, 80/10, 70/12
5. DB Shoulder Press: 20/12, 15/8, 25/6
TOTALS: 1 hour 10 min, 570 calories

Monday 1.12.09 – Glutes, Hams & Calves
1. Low Back Ext: 0/20, 0/20, 0/20, 0/20, 0/18
1. Leg Press w/ High Feet: 165/10, 165/10, 180/10, 195/10, 210/8 **start heavier
2. Good Mornings: 50/10, 50/10, 50/10, 50/10
2. Seated Calf Raise: 70/10, 70/10, 70/10, 80/10, 80/8
3. Straight Leg Deadlifts: 70/10, 70/8, 70/8
3. 1 Leg DB Standing Calf Raise: 40e/8, 40e/8
4. DB Squats: 35e/10, 40e/10, 40e/8
TOTALS: 1 hour, 400 calories

Thursday 1.15.09 – Chest, Back & Delts
1. 1 Arm Pulldown: 180/5, 200/5, 200/5, 180/5, 200/5
1. Lat Raise DB: 15e/5, 15e/5, 15e/5, 15e/5, 15e/5
2. Press Mach (plate-loaded): 70/5, 80/5, 80/5, 80/5, 70/5
2. DB Shoulder Press: 20/5, 25/5, 25/5, 25/5, 25/5
3. Upright Row Cable: 90/5, 80/5, 80/5, 80/5, 80/3 (neck hurt)
3. Pulldown w/ Med Grip, leaning back: 170/5, 160/5, 160/5, 160/5, 160/5
4. Close grip pulldown: 160/5, 170/5, 170/5, 160/5
4. DB Fly Flat Bench: 15e/6, 20e/5, 15e/5
TOTAL: 1 hour, 430 calories

Friday 1.16.09 – Quads & Abs
Leg Ext: 110/5, 130/5, 150/5, 150/5, 160/5, 160/5 (so heavy it hurt my shins)
Sissy Squats w/ DBs: +25e/5, +30e/5, +40e/4, +30e/4
Smith Bulgarian Lunges: +50/5, +70/5, +90/5, +90/5, +90/5
DB Squat w/elevated heel: +30e/5, +40e/5, +40e/5
Decline Abs 0/10, 0/10
(TMI, but I was cramping really badly this day so I quit on the abs)
TOTALS: 45 min, 300 calories

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MUSIC
********
I need some new workout music. I have been putting my iPod on shuffle recently. I will search on iTunes today for some fresh tunes.

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INSPIRATION & THOUGHTS for the week

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Pauline Nordin

This week, I did not take a progress pic. I will take them every two or three weeks. We had a rough week/weekend with our sick puppy and having to have him in the hospital for surgery. So, sometimes things ocme up and something has to give. In this case, progress pics weekly had to go so I’ll try to take them every 2-3 weeks.

I asked Pauline Nordin for advivce this week and she gave me some!!! She has a line of products AST Sport Science and was willing to give me advice on supplements. She also looked at my progress pics for advice. I have to tell you I am a bit disappointed and also encouraged at the same time from all of hte help that I have recieved. There are so many competitors who have offered me advice and help. I am SO glad that I posted my progress pic becuase I’m getting a lot of great feedback and help, but I’m disappointed at what I’m hearing. Yes, I have the right shape and I’m “lean enough” to compete at 16 weeks out but I’m too tiny for figure right now

Again, I appreciate all of the help tremendously! I need the advice of seasoned competitors and bodybuilders to tell me where I’m at and give me advice to get where I want to go. But, I don’t want to hear that! We don’t always like the truth. I am also encouraged though because I know to get where I want to go, I have to build more muscle. I know what I need to do. I know that it’s possible for me to compete and do it well, but I will have a lot of work ahead of me…not just cutting but building muscle as well.

Pauline gave me some great supplement advice and the “truth” that I am too small for figure right now. She also told me, like others have, to eat more! I’ll have to eat more protein in order to gain the muscle I need. So, hopefull with her help and the help of others I will be able to put on the muscle mass needed to compete with the big dogs

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ADVICE NEEDED
******************
I’m working now on trying to decide if I should go ahead and compete in Bikini this year or wai until I have built enough muscle mass to compete in Figure next year. I am not sure if I can truly build enough muscle if I am losing fat at the same time and carb cycling. So, if I am getting leaner or I get lean and stay lean, will I be able to put on as much muscle? I’m not sure. Also, do I know where I need to add muscle if I’m not leaning out. It’s hard to think of adding more mass to my lower half when that is the hardest to lean out and that means I’ll be going UP sizes of clothes if I don’t lean out first. Any advice in this area is really helpful right now. Thank you all who are helping me out!!!

Monica Brant because I featured her workout in my blog and tried it this week.

This was my first week of Carb Cycling! I definitely saw some changes in my physique using both Carb Cycling and the Hardgainer’s weightlifting principles. I noticed a HUGE difference in energy after my day off (I took two due to the dentist) in between lifting. Not sure if that was becuase of the “carb load” or the break in training…possibly both.

I still have 17 weeks until the local NPC comp, so we’ll see. Every day that passes, I think I might be able to make it in time. We’ll see! I should have my first posing suit in a few weeks. It is simple and will be for my progress pics. I’ll have to have another made for stage, I’m sure.

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FOOD
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SUNDAY 1.3.09
900am: 1 c. coffee, 1 T creamer
1145am: 1/4 c. oatmeal, 6 egg whites, 1 yolk
215pm: 3 Thermo Burst, 1 L. Carnatine, 20g GNC protein
(I usually forget to post my supplements) **workout**
415pm: 40g GNC protein, L Glutamine, 1/4 c. raisins, 1/4 c. pecans
830pm: 2 c spinach, 4 oz chicken (at too late, totally forgot to eat)

MONDAY 1.4.09
745am: 1c coffee, 1 T creamer
815am: 6 egg whites, 1 yolk, 1/4 c. oatmeal
1115am: 6 oz chicken, 2 c spinach
20opm: coffee and creamer
330pm: EAS shake (17g protein)
430pm: 4 oz chicken, 2 c. spinach
**workout**
630pm: 40g GNC protein, 1/4c raisins, 1/4c pecans

TUESDAY 1.5.09
**No lifting today**
645am: 20g GNC protein, 1 slimquick, coffee & creamer
9o0am: 4 egg whites, 1 yolk, 1/4 c. oatmeal, 4 oz steak
100pm: 1 slimquick
130pm: cottage cheese, EAS shake
300pm: EAS shake
430pm: Pure Protein Bar (small one)
630pm: 4 oz steak, salad w/ olive oil, balsamic and garlic, 50g yam

WEDNESDAY 1.6.09
730am: 40g GNC protein, 1/2 c. oatmeal, 1 c. coffee & creamer
830am: 2 slimquick
1030am: 1/4 c. pecans, 1T raisins
1230pm: 4 oz steak, 50g yam, salad w/ olive oil, balsamic, garlic,
2 pieces Hershey dark chocolate
**dentist**
410pm: 1/2c. cottage cheese, 1T peanut butter, 12 wheat thins,
1/4 c. pecans & 1 T raisins
600pm: 1/2 c. whole wheat pasta, 4-5 oz chicken with organic spaghetti sauce
630pm: Fiber One Bar (sweet treat day)

THURSDAY 1.7.09
745am: 40g GNC protein, 1/2 c. oatmeal
900am: coffee, creamer
1130am: 1/4c. pecans, 1T raisins
115pm: 4oz chicken, 1/2c. wheat pasta, salad w/ olive oil, balsamic, garlic dressing
230pm: 20g GNC protein
**workout**
430pm: fruit smoothie at home – 40g GNC protein, frozen berries, fat free organic yogurt
700pm: 40g protein, 1T peanut butter, 1/4 c. oats, dash coconut, yogurt

FRIDAY 1.8.09
645am: 1/2c. oatmeal, 20g GNC protein
**workout**
830am: 40g GNC protein, Fiber One Bar
1115am: 5 oz meat (chicken and steak) with organic spaghetti sauce, 1/2 c. wheat pasta
salad with olive oil, balsamic, garlic, 1 t parmesan
230pm: Smoothie King Pineapple Surf w/ 40g Gladiator protein (I thought would be ok but
felt bloated and horrible afterward….not as good as I thought!!!)
430pm: 1/4c. pecans, 1T raisins
545pm: salad with olive oil, balsamic and garlic
700pm: 5oz chicken, brocolli, 1/2 c. brown rice, cream of broccoli soup (98% fat free), 1/2c milk
2 pcs Hershey dark chocolate
1 small powdered donuts
900pm: ***I broke*** I didn’t get enough sleep last night and could tell all day with my workout in the morning and my being tired, I was starving and feeling that free day so much I could taste it and then I did….I had a few more powdered donuts before I went to bed.

SATURDAY 1.10.09 FREE DAY
Today was my free day!!!! And, it was awful! The free day is SUCH a good idea on ANY diet! I was so ready for it and less than an hour into it I was miserable!
I ate powdered donuts, Cheese Chex mix, Pan Pizza from Pizza Hut with ranch dressing, breadsticks with marinara sauce, Macaroni Grille Penne Rustica, bread, Almond Cake, a coke.
It was beautiful but mostly it was awful! I’m glad it’s over and I’m back drinking my water, trying to wash all of that sugar and gross out of my system. Let me tell you how upset my stomach was from all that garbage and how tired and depressed I was today. Funny the correlation!!!

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WORKOUT
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Sunday 1.4.09 – Chest, Back, Delts
1. Incline BB Press: bar/10, DB 25#e/10, 30e/8, 30e/6, 25e/10, 25e/10
1. Assisted Pull up: 120#/10, 110/10, 100/10, 90/10, 1000/10, 110/10
2. Wide Grip Pull down: 70#/10, 80/10, 70/10, 80/8
2. Chest Press DB: 25e/10, 30e/8, 30e/7
3. Close Grip Chin Ups: 110/10, 100/8, 110/8
3. DB Shoulder Press: 20e/10, 20e/10, 25e/7
TOTALS: 400 calories in 60 minutes

Monday 1.5.09 – Glutes, Hams, Calves, Abs
1. Lying Leg Curls: 30#/10
1. Stiff Leg Deadlifts: 50#/10, 70/10, 60/10, 70/10
1. St Leg Raises: 0/10, 0/8, 0/6, 0/6, 0/6, 0/6
2. Walking Lunges: 20e/10, 20e/10, 30e/6
3. Glute Kickbacks: 80/6, 80/6, 80/6 (New machine at new gym – awkward)
4. Leg Press: 90/12, 140/8, 140/10 (New machine at new gym – awkward)
TOTALS: 320 calories in 50 minutes

Thursday 1.8.09 – Quads, Calves, Abs
1. DB Squats with heel up 25e#/6 (too much glute, not enough quad)
2. Leg Ext 100/7, 100/10, 100/10, 120/6
2. Oblique Dips with weight: 10#e/30e, 10#e/30e10#e/30e – was really sore after this!!!
3. Sissy Squats 0/8, 0/8, 0/6, 0/6
3. Seated Calf Raise: 70/10, 70/10, 70/10
4. Bulgarian Squat with foot on bench: 0/10 (awkward)
Tried to do regular abs and was still too sore from 3 days ago!
TOTALS: 277 calories in 40 minutes

Friday 1.9.09 – Monica Brant’s Back Workout + Delts
1. Cable Rows: 60e/8, 60e/12, 60e/8
1. Upright Cable Row: 80/8, 70/12, 80/8, 70/8
2. Wide Pulldown (leaning back): 120/12, 140/10, 150/10, 150/8 (goes to show that dif gyms..)
3. Cross Grip Pulldown: 150/8, 140/10, 140/8, 130/8 (…feel differently regarding machines)
3. DB Shoulder Press: 20e/10, 25e/9, 25e/8
4. Rear Delt Machine: 50/6, 40/7, 40/6
4. Lat Raise w/ Arnold variation 15e/10, 15e/8, 15e/6
TOTALS: 480 calories in 1 hour and 10 min

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MUSIC
********
I listened to a little bit of Little Big Town this week.

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PROGRESS PICS
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Ok, I’m freaked out to show you all so be nice. I know my posing needs work…this was my first attempt ever and I was taking this picture myself so no mirror. I also need a pair of heels so that I can learn to stand in them and pose with my toes out but in heels. I need a LOT of mass on my shoulders and back. Oh, and I cut my head off because my hair and face were frightening on Sat morning. I did see a lot of change after one week of carb cycling. You can find my before and after pic in a separate post.

Saturday, January 10, 2009

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THOUGHTS
*************
I loved this week’s cycle. I felt really tired on Tuesday but I felt really strong by Thursday and Friday was an awesome workout! I was really tired though due to my own fault and not getting enough sleep on Thursday night.
I will continue to eat my meals, I have to work on eating on time…I am SO not hungry from all of this food that I’m forgetting to eat!
I will continue to take a day off after each set of 2 workouts!
I will continue another week of carb cycling.
I will work on fine tuning my carb cycling.
Bottom line is that I saw a lot of change after ONE week….took my progress pic on Sat morn and even see more changes after my free day on Sat when I was in the gym on Sun. I’m going to keep it up and I think I can make it to my May 9 comp goal!!!

Today was my FREE DAY!! Woohoo! I went a little more nuts than I plan to in the coming months because we went out of town for the day – three hour drive for shopping and great food. We don’t have a Chipotle where we live so we live for the day we can drive to eat Chipotle!!! I had a chicken biscuit at Chick-fil-a for breakfast on the way…MMMM. A few pieces of fudge on the way to Chipotle also.

The dinner was fabulous…I had CPK, one of my very favorites!!! And, then, we walked over to SPRINKLES for desert! We were so stuffed by the end of the day…we couldn’t wait to start eating right on Sunday morning! The beauty of the free day! It was fabulous!

Back to life….working today and back to a routine of sorts. I can’t tell you how excited I am to have a free day tomorrow!!!!

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FOOD
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800am: 3 egg whites, 1 yolk, 1/2 c. oatmeal, 1/2 c. coffee & 1/2T creamer
945am: 1/2 c. coffee & creamer
1150am: 4 oz baked turkey, 1.5 c. spinach
300pm: 1/4 c. pecans, 1T raisins, EAS protein shake
545pm: (pre-workout) EAS protein shake (L-Carnatine & 3 ThermoBurst)
745pm: (post-workout) 30g GNC protein and water, 1.5 slices of pineapple
10 all bran crackers + 1T Marantha peanut butter, 1 c. milk

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WORKOUT – Chest and Delts
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Today’s workout was with my husband and was a bit awkward. We were working together so I didn’t keep my heart rate up and we were trying out our new Anytime Fitness that is close to our house and would help me travel. So, new gym, less equipment, add husband to mix and makes a slower paced and mismatched workout….I’ll do my best to tell you what all I did.

Decline Bench Press w/ spot 40#/12, 60#/12, 70#/8

Bench Press Cable Mach 75#/10, 90#/8, 90#/8
Upright Rows Cables 60#/12, 80#/10, 80#/10, 90#/8

Chest Fly Mach 60#/8, 60#/8, 75#/5
Shoulder Press Mach (incline) 50#/8, 60#/6, 50#/8

DB Shoulder Press seated 20e#/10, 20e#/10, 20e#/10

Then we tried out a few sets of all kinds of stuff…..

TOTALS: 400 calories burned (including running our dog) and was about an hour of actual workouts.

It’s a brand new year and my New Year’s Resolutions began many weeks ago. I’m still on track and doing well with my new diet, workout and plan to compete this year! Skipped another workout today…let the ‘blues’ get the best of me today with my family troubles. I just felt sad today. But, nothing can be done to fix any of this, so tomorrow I’ll get up and “go to work” (my office is in my house) and get back to routine and try to get this off my mind….easier said than done.

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FOOD
*******
940am: 1 Nutrigrain bar, 1 EAS shake, 1 c. coffee + 1T creamer
(I was starving this morning)
1200pm: 4 egg whites, 1 yolk, 1/2 c. oatmeal, 3 sm squares Hershey bar dark chocolate
230pm: 1/4 c. pecan halves, 1 T raisins
700pm: 5 oz turkey, salad w/ olive oil, balsamic, garlic homemade dressing
830pm: 10 all bran crackers with 1 T Maranatha peanut butter,
1/4 c. low fat cottage cheese, 1 c. skim milk