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
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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
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WORKOUTS – resting 1.5 min between sets
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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
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PROGRESS PICS
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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.
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DECISIONS
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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.
{ 1 comment… read it below or add one }
a GALLON of water every day! I mean I know you drink a lot…but a GALLON!! Sheesh! I'd be peeing every 10 minutes! Keep up your hard work! Someday you gotta read skinny bitch & about the protein. But don't until you are done with this phase or it will discourage you.