Kristen's Cut (Commments Welcome)

[Kristen]

Ok, I am ready to start my first real cut! (Well, actually it started yesterday images/icons/smile.gif )
I have decided to shoot for 12% by May (Krypto, Leanne - looks like we're all in the same boat!)

Stats:
Age: 18
Sex: Female
Height: 5’3
Weight: 119.5
Waist: 27”
Hips: 34”
BF: 16.1% (4-site)
Abdomen: 7.5
Subscapular: 7
Tricep: 9.4
Bicep: 3.2

Training Schedule
Monday: Back/Biceps
Tuesday: Hamstrings/Calves, 20-25 min HIT cardio
Wednesday: OFF
Thursday: Quadriceps
Friday: Chest/Triceps
Saturday: Shoulders, 20-25 min HIT cardio
Sunday: OFF

Abs: 2-3 times/week

Diet Plan
1. ½ grapefruit
1 egg
½ c egg whites
1 t. flax oil OR 1 T flax seeds
2. 2 scoops whey protein
4 strawberries
2 t. flax oil
3. 30-35 g protein
Large salad
Oil-based salad dressing/2 t. flax oil
2T flax seeds
4. Same as Meal #2
5. 30-35 g protein
Large salad
Oil-based salad dressing/2 t. flax oil/
2 T flax seeds
6. 2 scoops whey protein
2 t. flax oil

Skip Meal #6 every other day

Foods Included
Egg whites, egg yolks, turkey, chicken, tuna, salmon, shrimp, scallops, whey protein, fat free cheese, lean red meat (occasionally), green beans, brussel sprouts, cauliflower, spinach, dark salad greens, asparagus, mushrooms, peppers, broccoli, tomatoes, bean sprouts, grapefruit, apples, strawberries, spices, mustard, olive oil, flax seed oil, flax seeds (sweet potatoes, bananas, slow-cooking oatmeal, peanut butter/almond butter – carbups only), (almonds, walnuts – occasionally)

Carb-ups: Monday and Thursday
1 c. oatmeal
4-6 oz. Sweet potato
1 c. veggies
½ banana
1 T oil or peanut butter/almond butter

Weekly weigh ins
Bimonthly BF checks
Will have starting pics by Friday, early next week at the latest.

Let's see what I can do! Comments/constructive criticism are always welcome! AND CHEATS ARE NOT AN OPTION!!!

Kristen images/icons/smile.gif

[SluggzSLG]

Kick some ***!

[Dr. Pain]

[Kristen]

DP - I guess it is! images/icons/smile.gif
If we're not going to start an all-board Game II, I seek my own (friendly!) competition! I'm coming to get you all....LOL jk

Kristen

[Kristen]

Yesterday:
1. 1/2 grapefruit
1 egg
1/2 c egg whites
steamed veggies
1 T flax seeds

2. 1.5 scoops ultimate whey
4 strawberriers
2 t flax oil

3. 1 can tuna
2 t flax oil
salad
apple

4. same as 2

5. 1 oz fat free cheese (low sodium)
1 small boiled chicken breast
salad
steamed broccoli

6. 1.5 scoops ultimate whey
2 t flax oil
1 t glutamine
LOTS OF WATER ALL DAY

Workout: NONE - day off

Things went well yesterday. Not eating my oatmeal in the morning really makes a difference in my appetite! About an hour after all of my meals, I was hungry again - so I drank water, drank some more water, and then some more - attempts to stop the growling! LOL...Yesterday was the first day that I was actually got really hungry - and it's not like I changed my diet all that much...hmmm...very interesting! Woke up this morning psyched to go to the gym this afternoon - going to have a kick *** quad workout images/icons/smile.gif

[Kristen]

First of all, I have to say that things are going quite well. I've definitely been hungry and more tired than usual, but sleeping like a baby! This is quite unusual for me, as most nights I'm up atleast 2-3+ times, thinking "ok its 2 am, what the HELL am i going to do now!" My body felt SO carb-depleted yesterday and Friday. My muscles were definitely flatter, but no noticable strength loss in the gym . Workouts have been good! My abs seem to be coming in a little bit, and I'm seeing a few more cuts, esp. in my bis/tris.

Today was back/bis/abs (will post w/o later)

First carb-up today! I was a little nervous that I wouldn't be able to fit all this food in my stomach, but it was surprisingly easy - I guess b/c I was so hungry! Feeling pretty good right now! I had:
1/2 c oatmeal (dry)
1 T PB
1/2 banana
4 oz sweet potato
steamed green beans

Eating according to diet plan - not too many changes day to day. Trying to eat every three hours, which is definitely hard when you're immediately hungry after eating!!!

Let's keep this going!!!! images/icons/smile.gif

[Kristen]

OK...today was Hams and calves...No w/o partner today so I went a little lighter, a little higher in reps (12-15 range)...

Hamstring curls
40 lbs/15 reps
50/15
50/15
60/12

Deadlifts
95 lbs/15 reps
105/15
115/15
115/15

Seated Ham Curls (squeezing extra hard!!!)
2 sets
75/15

Standing Calf Raises
3 sets
180/15 (squeezing reallllly hard at top)

Lying calf raises
3 sets
50 lbs/15
1 - feet pointed straight forward
2 - toes in
3 - toes out

20 minutes interval cardio on step mill

Feeling really good today...must have been the carb up last night! images/icons/smile.gif Abs are definitely coming in tighter, and I feel leaner (kinda strange, but I like it!)

[Kristen]

Friggin AWESOME quad w/o today...no partner again, but I rocked! I HAVE to learn to trust myself a lot more...I get scared of really pushing weight, esp. when I'm not working with someone...but I have to go for it! Kind of surprised myself today images/icons/smile.gif

Leg extensions (not sure what the weight conversion on this machine is - I know 10 doesn't mean 10lbs!)
2 sets WU, holding at full extension
10/15 reps

Smith Machine Squats
95/15
115/15
115/15
125/12

Leg Press
110/25
120/25
130/15 (really focusing on squeezing the quads)
(At this point, decided to go heavier and see what happened! Enough of this high rep stuff!)
180/12 (surprised myself here! I should have done this for the first 3 sets and gone up!)

Front Lunge (onto step)
3 sets/40 lb barbell/12 reps per side

Leg Extensions
15/15 reps
5 feet straight
5 toes pointed in
5 toes pointed out
every fifth - hold and squeeze!!!

After this, I could barely walk (can barely walk right now!) so I decided that I was done!

Abs - 2 times through
12-15 crunches on ball (REALLY squeezing!)
12 leg lifts off bench

OK THAT'S ALL FOLKS! lol

Everything else is going really well. Diet is great (yay for my carbup tonight). Today was the first day that I really noticed some changes in my body. Abs are coming in harder, and my arms are starting to look awesome! More cuts, veins starting to come out...and I actually feel stronger (and leaner for that matter) graemlins/BBsmile3.gif

[Saggio]

Kristen,

What’s the break down on your calorie, and macronutrient intakes? Also, you might want to consider working your triceps with your back, and your biceps with your chest. Unless, you want to pre-fatigue your bi's and tri's before hitting them.

[Bellibean]

Kristen - Just wanted to say "Hi" to another female and tell you thanks for posting your journal. Looks like you are kicking butt. Your journal makes me wonder if I'm getting enough EFA'S....hmmmm....Anyhow, I'm looking forward to getting to know all of you - I'm already pretty psyched about everyone's enthusiasm.

[Kristen]

Hey there Bellibean! And welcome to the board - you're going to love it images/icons/smile.gif Fats (especially EFAs) play a huge role in almost every bodily function, and are absolutely indispensible on a lo-carb diet...I used to be a huge fat-phobic, but with the help of Dr. Pain (he's great!), I changed my diet around, and have been seeing some great gains! I'm currently trying to cut, reevaluating my program a bit right now at the advice of one of my training partners, but I will keep posting, and keep you all updated! images/icons/smile.gif

[Dr. Pain]

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
BF: 16.1% (4-site)
Abdomen: 7.5
Subscapular: 7
Tricep: 9.4
Bicep: 3.2<hr></blockquote> I'll comment more on the diet etc when I have time to read it, I'll do my DP impression "TOO long"...lol

BUT for BF if I was you I'd do more than a 4 site as you'll get a far more accurate figure and you often find it's in a more pleasing direction images/icons/smile.gif

Animal

[Kristen]

Saggio - working on the macronutrient breakdown of my diet. May also be changing my training schedule - we shall see! (EDIT #1 - Must be assertive - am telling my tps that I am changing my split!!! Thank you DP!!!)
And I must start keeping track of my food/workouts in this journal!!!

Stats as of this morning, 2/25
Height: 5'3 (no I did not grow images/icons/tongue.gif )
Weight: 116
Waist: 25.5" (yay!) (After I posted this, I was like wait a minute, was that really 25.5 and not 26.5? But, 25.5 it is! Is that a lot to lose in just about 2 weeks?)
Hips: 33" (yay!)

SO! In the past 2 weeks, I have lost 1.5" off my waist, 1" off my hips, and 3.5lbs total. I like being a fat burning furnace! (omg...where did that come from...must be time for bed)

1. 1/2 grapefruit
1/2 c egg whites
1 egg
1 T flax seeds
1 oz ff cheese

2. 2 scoops designer whey
4 strawberries
2 t flax oil

3. can tuna
2 T. olive oil dressing
Salad

4. Same as #2

5. 1.5 scoops Ultimate whey (post workout)

6. CARB UP!!!!! (I've been waiting for this all day...just another 30 min to wait!)
1/2 c oatmeal
6 oz sweet potato
1/2 banana
1 c. spinach
1 T. almond butter

6 L water (so far - I'll probably have another 1.5 L or so before bed. Hell, I have to pee in the middle of the night EVERY night so whatever!)

Workout today - Back/Bis
Lat pull downs 15/40 15/70 12/80 12/90
Seated rows 15/60 15/60 12/70 12/70
overhead cable pulls supersetted w/ one arm cable rows
3 sets pulls: 15/50lbs
rows: 15/30

seated alternate db curls: 4 sets 12-15reps/arm (till I couldn't do any more!)/15lbs
cable curls (handles up top) supersetted w/cable curls (handles on bottom): 4 times through 12-15 reps/20lbs

Great back w/o...wish I had had more time for bis. I want to get that down! one of my partners is a genetic freak (well, in his upper body - he's still got skinny, but ripped legs) and his arms are huge off of doing minimal work. Granted he works harder than 99.9% of people, but anyways! No excuses!

Feeling like I'm coming down with a cold... images/icons/tongue.gif Pumping myself full of good ol' echinacea, cold tea, etc. Hopefully I'll be able to blast this crap out of my system before it starts really bothering me! Definitely didn't hold me up in the gym today though images/icons/smile.gif

[Dr. Pain]

[Saggio]

Kristen,

You do know about fitday.com, right? If not, check it out...it's free, and an outstanding way to keep track of everything you eat and do.

[Kristen]

Saggio - thanks! I will definitely have to check that site out!

[Kristen]

Here are my forecasted meals for the day:
1. 1/2 c egg whites
1 oz tofu cheese (fat free)
1 egg
1 T flax seeds
1/2 grapefruit

2. 1.5 scoops ultimate whey
3 strawberries (and a few blueberries - no more strawberries in my house!!! images/icons/blush.gif )
2 t flax oil

3. 2/3 c. cottage cheese
Salad
1 egg yolk
Almonds (no olive oil dressing at school - I am pissed graemlins/images/icons/mad.gif graemlins/images/icons/mad.gif graemlins/images/icons/mad.gif graemlins/images/icons/mad.gif !
Apple

4. Same as 2

5. 1/2 c egg whites
1 egg
salad
1 T Olive oil dressing

Water goal: 6L - I don't know what I was thinking this morning with 2G!

Workout - Hamstrings
Leg curls 15/40 15/40 15/50 12/60 12/60
Deadlifts 15/95 12/115 12/115
Seated curls 15/75 15/90 12/105

well, my day went pretty much downhill after lunch! I got this pounding headache, like I couldn't even see straight. Not good. So I decided to go to the gym anyways - surely once I got there I'd be just fine. Turned out to be kind of a crappy w/o, no energy, pounding head, seeing stars! but tomorrow is a new day, and I'm hoping to feel better! Came home and took my temp. (100..guess I'm a little sicko!)took an hour long nap...feeling a little better, managed to eat a little, and I'm definitely going to bed early tonight (hopefully I'll be able to sleep - something that has been very difficult the past few nights b/c when I lay down, I can't breathe due to this crappy cold/flu thing I have/am getting! ugh!)

Saggio - fitday.com is AWESOME! Those nutrition tracker thingys are usually more trouble than they're worth, but this one is great! Thanks so much!

[Dr. Pain]

[Kristen]

DP - the seeds I have are already crushed. Are these no good? Should I just have oil instead?

[Dr. Pain]

[Kristen]

Feeling better this morning, and I actually slept last night - finally! Today is my off day - good chance to rest images/icons/smile.gif

1.) 1/2 c egg whites
1 egg
1/2 grapefruit
spinach and mushrooms
1 T olive oil dressing (veggies/oil cooked w/eggs)
1 oz fat free cheese

2. 1.5 scoops ultimate whey
3 T blueberries
2 t flax oil

3. 1/2 can tuna
1/2 c cottage cheese
salad (greens, red peppers, cucumber, tomato)
steamed asparagus
2 T olive oil dressing

4. same as 2

5. 1/2 can tuna
1/4 c + 2 T egg whites
1 egg
1 T olive oil dressing
salad (greens, yellow/green peppers, cucumber, tomato)
steamed asparagus

6. 1.5 scoops ultimte whey
1 T flax oil

Total: 1685
Fat: 75 673 40%
Sat: 8 68 4%
Poly: 23 208 12%
Mono: 11 101 6%
Carbs: 57 190 11%
Fiber: 10 0 0%
Protein: 204 818 49%

fitday.com is the coolest! LOL

[Kristen]

2-28-02
Pretty good day! Excellent workout, and a carbup images/icons/smile.gif
1.) 1/2 c egg whites
1 egg
1 T olive oil dressing
spinach + asparagus
2.) 2 scoops designer whey
blueberries
2 t flax oil
3.) 1/2 c cottage cheese
1/2 can tuna
salad
2 t flax oil
4.) same as 2
5.) 1/2 c oats
6 oz sweet potato
1 T almond butter
spinach + asparagus (steamed)
1/2 banana

Workout - Quads/Calves
Plate loaded leg press
15/90lbs
15/180 lbs
15/270
20/270
15/270
20/270
Leg press (in lieu of squats)
3 sets, 15/80 lbs
Leg extensions
15/20 (not sure what this weight is in?)
Dropset 12/20, 6/15, 10/5
Calf raises supersetted, 2 times through:
Lying 15/90lbs
Seated 15/45lbs, dropset 12/70, 12/45

That was about it for me! Whew, that was an AWESOME workout. My legs are definitely sore this morning, and will be screaming at me later! No stairs for me today... images/icons/smile.gif

[Kristen]

Here's today! images/icons/smile.gif

1.) 1/2 c egg whites
1 egg
spinach
1.5 t olive oil dressing (almost all olive oil)
1/2 grapefruit
1 oz ff cheese
2.) 1.5 scoops Ultimate whey (Postworkout)
5 strawberries
3.) 1/2 can tuna
1/2 c. cottage cheese
stewed tomatoes
salad
2 t. flax oil
4.) 2 scoops designer
2 t. flax oil
4 strawberries
5.) 1/2 c. egg whites
1 egg
1 T olive oil dressing
salad
apple
1 oz ff cheese
(I was feeling very uninventive with this meal... images/icons/tongue.gif )
6.) 1.5 scoops ultimate whey
1 T flax oil


WORKOUT - Chest/Tris (yeah I tried! lol)
Incline DB press
15reps/20lbs
15/20
15/25
12/25
Dropset 12/30, 6/25, 8, 20

Flat bench flyes supersetted w/flat bench presses/roman chair abs
1-3 15lbs 15flyes/10 presses
4-5 20 lbs 15 flyes/10 presses
15-20 leg raises after each set

Cable x-overs
1-3 30 lbs - reps: 15, 12, 12 (couldn't get my arms fully across anymore, decided to drop weight and focus more on form!)
4-5 25 lbs - reps: 15, 15

Feet up pushups supersetted w/bench pullovers
3 sets - 10 pushups/15 pullovers @ 35lbs

WHEW! Was I spent after that! Pushed the pace too...ugh...tris still yet images/icons/tongue.gif Didn't have the best tri w/o, but chest rocked!

Overhead extensions supersetted with one-arm pulldowns
3 sets: extensions - 12 rep/30lbs
pulldowns - 12 rep/20 lbs

Rope pulldowns
3 sets: 12 rep/25 lbs, focusing on form

20 min HIT cardio on step mill!

This was one kick *** workout images/icons/smile.gif Sort of a variation on "Hey Tan Girl" sorta kinda not really images/icons/tongue.gif Even still, I worked HARD, and I'm feeling really good! images/icons/smile.gif Definitely more cuts coming through, esp. in the shoulders, abs coming in (yay!)

[Dr. Pain]

[Kristen]

DP - I like the new pic! images/icons/smile.gif

I just had one killer chest w/o. I can't wait to change my split - more than one body part/day, and you're doing something wrong - I'll agree with you on that one!

Sorta kinda a variation on "Hey Tan Girl"...whaddya think?

[Dr. Pain]

[Dr. Pain]

[Kristen]

Posted above...warm up or workout?? images/icons/smile.gif

WORKOUT - Chest/Tris (yeah I tried! lol)
Incline DB press
15reps/20lbs
15/20
15/25
12/25
Dropset 12/30, 6/25, 8, 20

Flat bench flyes supersetted w/flat bench presses/roman chair abs
1-3 15lbs 15flyes/10 presses
4-5 20 lbs 15 flyes/10 presses
15-20 leg raises after each set

Cable x-overs
1-3 30 lbs - reps: 15, 12, 12 (couldn't get my arms fully across anymore, decided to drop weight and focus more on form!)
4-5 25 lbs - reps: 15, 15

Feet up pushups supersetted w/bench pullovers
3 sets - 10 pushups/15 pullovers @ 35lbs

WHEW! Was I spent after that! Pushed the pace too...ugh...tris still yet Didn't have the best tri w/o, but chest rocked!

Overhead extensions supersetted with one-arm pulldowns
3 sets: extensions - 12 rep/30lbs
pulldowns - 12 rep/20 lbs

Rope pulldowns
3 sets: 12 rep/25 lbs, focusing on form

20 min HIT cardio on step mill!

[Kristen]

Ho hum...here's today

1.) 1/2 c egg whites
1 egg
1/2 grapefruit
1 T olive oil dressing
1. spinach
3 cherry tomatoes
1 oz ff cheese

2.) Postworkout
2 scoops designer whey
4 strawberries

3.) 1 can tuna
1/4 c cottage cheese
cucumber slices

4.) 1/2 c egg whites
1 egg
1.5 t flax oil
1 c spinach
4 asparagus spears
mushroom slices
1 oz ff cheese

5.) 3 oz chicken
2 thin slices beef (very lean, all fat cut off!)
zucchini
1 T olive oil dressing
Decaf coffee w/1 T half and half (much later)
(I was working at the auction at my school, and the food was very very good images/icons/smile.gif heehee...haven't had beef for a while, and I'm not a huge red meat fan, but this tasted SO good! I may just have to start eating a little more red meat, very lean of course images/icons/smile.gif )

WORKOUT - Shoulders
Decent, but I was feeling pretty run down today for some reason...who knows. Anyways, not a bad w/o!

2 sets of seated DB presses supersetted w/standing side laterals (warmup) 10 lbs/15 reps/set
3 sets of DB Lateral ladders,
1 - 5lbs/3 reps, 8/3, 10/3, 8/3, 5/3
2 - 5lbs/3 reps, 8/3, 10/3, 12/3, 8/3, 5/3
Set 3 - same weights as two, and same # reps going up - on way down - to failure at each weight

Cable front raises w/rope, superseted w/db front raises
Rope: 20lbs/15reps, 25/12, 25/12
DB: 12lbs/12 reps each set

Seated shoulder presses - 4 sets, focusing on form and going slow - no momentum!
1-2 20lbs/15reps
3-4 20lbs/12reps (wow, I was tired after this!)

Rear delts lying forward on incline bench supersetted w/leaning over flyes
Rears: 12lbs/10 (couldnt squeeze as much as I liked - moved down), 10lbs/12reps, 10/12
Flyes: 10lbs/12reps each set

Upright rows (cables, with straight bar, raise bar to forehead level)
30lbs/15reps, 35/12, 40/12

Abs - 3 times through, focuing on squeezing those abs!
20 flat bench leg raises w/twist
12-15 crunches on incline bench

And that was that! So, DP (or anyone else!!!), workout or warmup?

[Dr. Pain]

[Kristen]

Thanks DP! I'm not one to sleep very late, and for some reason, I was up early this morning ;P Sometimes it's good, sometimes it's not (being able to wake up early that is)...but anyways!
So, have I been doing workouts or warmups? LOL... images/icons/wink.gif Any comments? Suggestions?

[Dr. Pain]

[Kristen]

Thanks DP (and Animal!)...I just need a little reinforcement once in a while!

I woke up feeling really skinny and lean and HUNGRY today!

1.) 1/2 c egg whites
1 egg
1 T olive oil based dressing
1 oz ff cheese
1/2 grapefruit
1 c spinach
4 asparagus spears
5 slices red pepper
2.) 2 scoops designer chocolate whey (I used to hate this stuff - actually tastes pretty darn good now...whaddya know! LOL)
1 t glutamine
2 t flax oil
3.) can tuna
1/4 c cottage cheese
1 T flax oil
greens w/red pepper, cucumber, tomatoes
4.) same as 2
5.) chicken caccitore (sp?? - Chicken sauteed in olive oil with peppers, tomatoes, onions, garlic, and mushrooms YUM)
salad
1 T olive oil based dressing
6.) 2 scoops designer whey
1 T flax oil
1 t glutamine

source grams cals %total
Total: 1555
Fat: 77 693 46%
Sat: 15 134 9%
Poly: 31 281 19%
Mono: 12 105 7%
Carbs: 47 130 9%
Fiber: 15 0 0%
Protein: 174 697 46%

Rest day! Feeling really good and energized...pretty sore and my body is tired (started taking some glutamine today, hopefully that will help me recover a bit), but I feel excellent! Must be my accupuncture treatment yesterday...My accupuncturist said that my pulse was very erratic, meaning that I was pissy, moody, and just plain old tired, which I most definitely was. She sure straightened me out! To all you out there reading this, I HIGHLY recommend accupunture for pretty much any ailment, from fatigue to horomonal imbalances to stress to insomnia to...etc etc etc...it's fabulous and you will thank yourself!
My clothes are getting loooooooooser...must be a signal that I'm burning fat baby! images/icons/smile.gif

[TheAnimal]

Well WHAT can I say???

Beautiful .... CHECK
Dedicated .... CHECK
Intelligent .. CHECK
HARDCORE ..... CHECK
HOT .......... CHECK
Your live in the States ... I knew there had to be soething wrong your FAR too FAR away!!

Seriosuly though I am VERY impressed graemlins/thumb.gif I've taken the time ot read through your workout's and diet and all I can say is WOW. You've obviously done your research and know your stuff and the good Doctor is putting you back on the straight and narrow whenever you stray!

Keep it up!

Animal

[Kristen]

Thanks Animal! I am very flattered graemlins/3dbiggrin3.gif
I'm trying very hard here, and I have received TONS of wonderful advice and information from the Doc and others! Yes, I know...a little far away, but once I start traveling, you never know where I'll end up...perhaps in the UK?? images/icons/smile.gif Then I will MOST DEFINITELY ask you out on a lunch date...most definitely images/icons/smile.gif Thanks again!

Kristen graemlins/images/icons/smile.gif

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
Thanks Animal! I am very flattered graemlins/3dbiggrin3.gif
I'm trying very hard here, and I have received TONS of wonderful advice and information from the Doc and others! Yes, I know...a little far away, but once I start traveling, you never know where I'll end up...perhaps in the UK?? images/icons/smile.gif Then I will MOST DEFINITELY ask you out on a lunch date...most definitely images/icons/smile.gif Thanks again!

Kristen graemlins/images/icons/smile.gif <hr></blockquote> Your more than welcome Kirsten!! Just saying the truth, if the cap fits wear it! As for that lunch date I'm gonna hold you to that graemlins/images/icons/wink.gif if either of us every take the bold step of pond hopping...lol

No seriously keep up the good work and when Doc ain't there to keep you on the straight and narrow then I'm more than welcome to lend a paw!!

Animal

[Kristen]

Thanks again, Animal! I'll hold you to that lunch date as well - if you're ever in the Boston area, I am expecting a call! images/icons/smile.gif I will be sure to consult you in the very near future graemlins/bigok.gif

Weighed myself this morning: 115lbs (-1 lb from 2/25 - will post all stats later to see progression!)

1.) 1/2 c egg whites
1 egg
1 T olive oil dressing
1 c spinach
asparagus
mushroom slices
1/2 grapefruit
1 oz ff cheese

2.) 2 scoops designer whey
2 t flax oil
4 strawberries
1 t glutamine

3.) 5 oz grilled salmon
salad
2 t flax oil

4.) same as 2

5.) Carb-up
1/2 c oatmeal
6 oz sweet potato
1/2 banana
1 T almond butter
salad (greens, red/green peppers, tomatoes, bean sprouts)
steamed asparagus

source grams cals %total
Total: 1652
Fat: 70 632 40%
Sat: 13 115 7%
Poly: 24 217 14%
Mono: 13 116 7%
Carbs: 115 364 23%
Fiber: 24 0 0%
Protein: 149 595 37%

images/icons/frown.gif It is now 10:00 and I am HUNGRY and I ate about 2 hours ago! images/icons/tongue.gif Carbs STINK - they make me hungry! LOL

Workout - Back/Bis/Cardio - decent today, nothing too special. By the time 4:15 rolled around (my usual w/o time, I was awfully tired ;P)

High pulley rows
50lbs/15 (WU), 90lbs/15, 110/12, drop 120/8 -&gt; 70/8

Seated low rows
90/15, 105/12, 120/10

overhead cable rope pulls (high elbows) supersetted w/full rope pulldowns
3 sets
Pulls: 50lbs/15 reps
Pulldowns: 30/15, 40/12, 40/12

Preacher machine
25lbs/15, 35 lbs/12 + 5 half reps, 35/12 + 5 half reps (really holding and squeezing out half reps)

Barbell curls
3 sets - 35lbs/15, 35/15 + 3 half reps, 35/15 + 5 half reps (really holding and squeezing out half reps)

Straight bar curl machine
3 sets - 25 lbs/15, 25/15 + 3 half reps, 25/15 + 5 half reps

20 min HIT on stepmill

I was pretty pumped today doing bb curls b/c I could see my top two abs really boxing out! HORRAAAAYYYYY! lol...I will have abs before I know it...I just have to be a little hungry and tired first. Hey whatever, it's a small price to pay images/icons/wink.gif Oh the sickness....LOL

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
I'll hold you to that lunch date as well - if you're ever in the Boston area, I am expecting a call! images/icons/smile.gif <hr></blockquote>You never know your luck or should that be I never know mine?

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
2.) 2 scoops designer whey
2 t flax oil
4 strawberries<hr></blockquote>AH a designer whey sent from the GODS!! Could always try some heavy cream in that shake for a treat/change graemlins/drool.gif

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
DP or ANIMAL!!! images/icons/smile.gif Quick question - for meal 3, should I still add my flax oil, seeing as salmon is already high in fat? Or would this be a good time to eat 2 T flax seeds for some fiber?<hr></blockquote> If it was me I would go 50/50. That is 1 t Flax and some seeds (presuming T is a table spoon here??). You should be getting some fibre from that salad and your EFA's/Fat Intake from the Salmon will be around the 10g marker. That is if it was me but we will see what the good Doctor has to say, he's the Diet guru I'm just a mere student graemlins/images/icons/laugh.gif

Animal

[Dr. Pain]

[Kristen]

Thanks much both of you...my two masters images/icons/smile.gif heehee
I am trying not to obsess, I just like to know what I'm doing! Hopefully by the end of this week I will have Progress Pics 2 posted images/icons/smile.gif See a little progress in action!

[Voldo]

heres animal checks

obsessive CHECK
suck up CHECK
flirt CHECK

yeah animal u seem ur usually self
graemlins/bluelaugh.gif

[Adam Knowlden]

Kristin,
All I can say is you're a badass!
Congrats on the cut, you're doing it all right.

That kind of dedication is what brings results.
Your diet is excellent, and your workouts look insane.

The only suggestion I would make is the intake of creatine if you can afford it.
See one of the older mags to answer any questions.

Later,
Adam.

[Kristen]

Haha...you guys are AWESOME images/icons/smile.gif And yes, I am planning on posting more pics SOON!

OldSchool - Creatine is definitely feasible for me - specifically what kind of benefits would I see/experience from taking it? I've heard a lot about benefits for guys who take it, and I know some women on the board take it, but not 100% sure what exactly it would do for me images/icons/smile.gif

[TheAnimal]

graemlins/0000007.gif Did somebody say pictures????

Animal

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by davep07:
heres animal checks

obsessive CHECK
suck up CHECK
flirt CHECK

yeah animal u seem ur usually self
graemlins/bluelaugh.gif <hr></blockquote>
Moi??? Little old innocent me??? ~checks for halo smiley~

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
OldSchool - Creatine is definitely feasible for me - specifically what kind of benefits would I see/experience from taking it? I've heard a lot about benefits for guys who take it, and I know some women on the board take it, but not 100% sure what exactly it would do for me<hr></blockquote> I'm gonna throw up some dispute here I would prefer to see some Glutamine opposed to Creatine. This way it will help with recovery and maintain LBM. BUT then again I see very little results from Creatine but a find Glut a much better investment. Here's a quick lowdown on Creatine:<ul type="square">Give you more explosive power (ADP-ATP reaction)
Pulls water into your muscles
Increase Protein Synthsis
Increase Latic Acid Buffer[/list]If you still wanna know more then there's a magazine article on both supps, Glutamine and Creatine.

Animal

[Kristen]

Animal, baby (heehee)- thanks for the help with creatine. I will consider it, not quite sure yet if I'll take it (pondering..... images/icons/smile.gif )! I just started taking glutamine again - 1 t. per shake (so 10-15g/day). Makes a HUGE difference in my muscle recovery.

1.) 1/2 c egg whites
1 egg
1 oz ff cheese
spinach, asparagus, mushrooms
1 T olive oil dressing
1/2 grapefruit
Anyone see a pattern developing here? LOL
After I ate this morning, I was hungry IMMEDIATELY afterwards, like I could have eating double the amount of everything images/icons/blush.gif Must be gaining muscle or something! Stopped on my way to school and got a half-caf coffee and put some half and half in it, hoping that it will tide me over until my shake at 9!

2.) 2 scoops designer whey
2 t flax oil
4 strawberries
1 t glutamine

3.) 1 can tuna
1/4 c cottage cheese
2 t flax oil
1 T flax seeds
salad

4.) same as 2

5.) 1/2 c egg whites
1 egg
2 oz tofu
1/4 c cottage cheese
salad
1 T olive oil dressing

6.) 2 scoops designer whey (my FREAKIN protein powder order DID NOT come in today - it's been over a week!!! graemlins/images/icons/mad.gif graemlins/11zpissed.gif graemlins/redbite.gif (I will eat those shipper people for dinner - thats it!)
1 T flax oil
1 t glutamine

source grams cals %total
Total: 1841
Fat: 83 750 42%
Sat: 19 168 9%
Poly: 33 297 17%
Mono: 15 136 8%
Carbs: 53 147 8%
Fiber: 16 0 0%
Protein: 219 876 49%

Workout - hamstrings/calves/abs
Pretty good w/o. Tired today, but once I got started, I was fine images/icons/smile.gif Feeling pretty run down though images/icons/tongue.gif

Hamstring curls
2 sets WU 50lbs/15 reps
60lbs/15 reps
70/12
Drop set: 80lbs/10, 60/6, 40/6 graemlins/images/icons/shocked.gif

Stiff legged deadlifts
95/15
115/12
125/12

Seated hamstring curls
90/15
105/12
Drop set: 120/12, 90/6, 60/6

Standing calf raises supersetted w/donkey calf raises (I think? It was a machine - butt against a pad, feet on a bar hmmm...lol)
3 sets
Donkey: 75/15, 90/12, 105/10
Raises: 180/15, 180/15 (toes pointed in), 180/15 (toes pointed out)

Hanging abs supersetted w/twisting leg raises and straight leg raises - sitting, holding onto back of bench)
3 sets -
Hanging: 15 reps
twisting: 16 reps
straight: 12 reps

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
Animal, baby (heehee)- thanks for the help with creatine. I will consider it, not quite sure yet if I'll take it (pondering..... images/icons/smile.gif )! I just started taking glutamine again - 1 t. per shake (so 10-15g/day). Makes a HUGE difference in my muscle recovery.<hr></blockquote>Animal, baby - Hm I like it...lol Your more than welcome for the info Special K! If you do go for Creatine then make sure you get Microised Creatine and get a good make the with Creapure logo. As for Glut good to see your taking it again. Regarding doses, a wise old doctor once said to me "Glutamine is like sex, you can never have too much of it" YES it was DP incase you hadn't guessed!! So don't be shy to up those doses to 10g a shake esp. post w/o and 9am.

As for still being hungry you may want to read this old post which I've blown the dust off...Hunger Help (http://www.abcbodybuilding.com/cgi-bin/ultimatebb.cgi?ubb=get_topic&f=2&t=001507)

Apart from that keep it up!

Animal

[Kristen]

Oh Animal BABY...lol images/icons/smile.gif I like that "KILL YOUR CLOCK." I think I'm gonna take my watch off right now and hide it somewhere where I can't find it! It's SO much easier on weekends, when I'm running around and busy and not really thinking about eating all the time (but of course I always have my shakes/tuna/veggies with me hahaa...I'm crazy - atleast that's what all my friends tell me)! However, while I'm at school, I'm constantly looking at the clock, going "OMG when is this freakin class going to be over," which then immediately reminds me, "AHHHH I still have 2 whole hours to wait until lunch/my shake/etc. I drink water like a fish, and I am getting enough fat (I hope), so I'm just gonna stick it out! It's really not all that bad until you start getting those REALLY empty feelings, whispering in my ear "feed me...feed me NOW". **** those voice in my head - I am going to find some way to shut them off. When I do, I'll let you all know! lol...

Glutamine is like sex...you can't get enough of it (VERY TRUE) graemlins/aroused.gif heeheeee...Once I get it back into my system, I will start upping it accordingly. Keep it burning baby (fat that is...er...whatever else too! hahaha I love it)!

[Kristen]

Feeling ok today...pretty tired graemlins/yawn2.gif graemlins/yawn2.gif
I KILLED all my clocks!

1.) 1/2 c egg whites
1 egg
1 T olive oil dressing
1 oz ff cheese
spinach, mushrooms, peppers
1/2 grapefruit

2.) 2 scoops designer whey
2 t flax oil
4 strawberries
5 g glutamine

3.) 1/4 c cottage cheese
1 can tuna
1 T flax seeds
2 t flax oil
salad

4.) same as 2

5.) 4 oz 10% lean ground beef
2 oz tofu
salad
1 t olive oil dressing
(I am going to try to eat real meat at least once per week...see if I can build up my blood a little bit, and perhaps give me a little bit more energy. I am curious as to why Doc hasn't eaten red meat for 21 years...hmmm? I usually don't eat it, but I am going to try! Towards the end of the meat in this meal, I was basically just trying to get it down. Ugh, gross! lol...but hey, I ate it all!)

Workout - Shoulders. When I got to the gym today, I was really surprised at the amount of energy that I had! I dunno why - I went about an hour later than usual, not intent on a pretty quick w/o...guess it was the time change/focus change! Driving over there, I was like jammin in my car, singing at the top of my lungs...lol...I had to remind myself to save my energy for shoulders! hahaa.... images/icons/smile.gif

Total: 1558
Fat: 72 644 43%
Sat: 17 152 10%
Poly: 24 212 14%
Mono: 15 139 9%
Carbs: 48 135 9%
Fiber: 15 0 0%
Protein: 181 724 48%

Seated db press
15lbs/15, 25/13, 30/10, 30/8 (I never did 30s before, I'm proud of myself!)

Seated lateral raises
10lbs/15reps, 12/12, 12/12

Standing alternating front raises
3 sets - 15lbs/12 reps
#3 - drop set
15/10, 10/10, 5/10

Rear delts on little benchy thing. It has an adjustable pad that you lean over on and can do rear delt/back work..ummm...i don't know what it's called! images/icons/tongue.gif (arg, my gym terminology needs to improve! lol...hopefully someone knows what I'm talking about! haha)
3 sets - 10 lbs/12reps double arm --&gt; 5 single reps (each arm)
#3 - drop set
10lbs/12, 5lbs/10 - holding 3 seconds at top!

rear delts on pec dec machine supersetted w/bb upright rows
3 sets
pec dec: 30lbs/15 reps (hold and squeeze every five)
rows: 40lb bar/12 reps

stretch images/icons/smile.gif

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
Feeling ok today...pretty tired graemlins/yawn2.gif graemlins/yawn2.gif
I KILLED all my clocks!<hr></blockquote>Thats my girl graemlins/thumb.gif

All looking good as usual, keep it up!!

Animal

[Kristen]

Oh, Animal!!!! graemlins/ladys-man.gif
I have a quick ?.....

Post workout, could I just take 10g glutamine mixed in water? Or would that be a bad idea? I don't usually have a shake after I workout - I usually wait a little while and then real food (dinner!) But I was thinking about what you said about glutamine, could I just take it straight up?? images/icons/smile.gif

[Adam Knowlden]

Creatine will give you more energy in the gym when cutting, and will also help prevent muscle breakdown while doing cardio.
I really notice the energy level differences, especially on a cut. Plus the added bonus is fuller looking muscles!
But, Animal has a point glutamine is a great supplement!

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
Oh, Animal!!!! graemlins/ladys-man.gif
I have a quick ?.....

Post workout, could I just take 10g glutamine mixed in water? Or would that be a bad idea? I don't usually have a shake after I workout - I usually wait a little while and then real food (dinner!) But I was thinking about what you said about glutamine, could I just take it straight up?? images/icons/smile.gif <hr></blockquote>Firstly I've only just realised you don't have a post-workout shake graemlins/images/icons/shocked.gif And you were doing SO well...lol No seriously the 10g of Glut after a workout would help maintain your LBM but would be money better spent if it was with food in a shake variety. I take it you workout about 5-6ish (as I do) it is VERY arkward timing esp when cutting.

Be interested to hear the good Doc's view on the 10g Glut, come on Doc I know your there!

Animal

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
Seated db press
15lbs/15, 25/13, 30/10, 30/8 (I never did 30s before, I'm proud of myself!)<hr></blockquote>Looks to me that your not pushing yourself hard enough, I think you need a training partner to make you go that extra yard graemlins/images/icons/wink.gif

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
Rear delts on little benchy thing. It has an adjustable pad that you lean over on and can do rear delt/back work..ummm...i don't know what it's called! images/icons/tongue.gif (arg, my gym terminology needs to improve! lol...hopefully someone knows what I'm talking about! haha)<hr></blockquote>Amazingly enough I know what your talking about! But here's the irony, can remeber what it's called either...lol It is still early this side of the pond!

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
rear delts on pec dec machine supersetted w/bb upright rows<hr></blockquote>LOVE reverse Pec Dec work, don't see it done much though good job graemlins/thumb.gif

Animal

[Dr. Pain]

[Kristen]

Poetry? Do I hear poetry? I like poetry! haha graemlins/happyclap.gif

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Looks to me that your not pushing yourself hard enough, I think you need a training partner to make you go that extra yard <hr></blockquote>
I have a training partner! Two of them actually! Well, just one was there yesterday, and he tends to poop out kinda easy when the other one isn't there images/icons/tongue.gif . He did some extra stuff before I got there, and he wasn't really into doing shoulders - he has a shoulder injury etc etc etc...but no excuses! LOL...sometimes I've hesitant to lift heavy...I know that I can, cuz gosh darnit I'm good enough, I'm strong enough, and I'm a TOUGHIE! I am getting more adventurous - yesterday was the first time I attempted 30s, and now knowing that I can do that makes me more confident that I can go heavier. I know I underestimate myself - I need to learn to just go for it!

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr> Amazingly enough I know what your talking about! But here's the irony, can remeber what it's called either...lol It is still early this side of the pond <hr></blockquote>
Well, if you don't know what that thingy is called, I must be ok! LOL

1.) 1/2 c egg whites
1 egg
1 T olive oil dressing
1 oz ff cheese
spinach, mushrooms, peppers
1/2 grapefruit

2.) 2 scoops designer whey
2 t flax oil
4 strawberries
5 g glutamine

3.) 1/4 c cottage cheese
1 can tuna
1 T flax seeds
2 t flax oil
salad

4.) same as 2

5.) 1/2 c oatmeal (dry)
1 T almond butter (YUM!)
1/2 banana
4 oz sweet potato
salad

6.) 1.5 scoops ultimate whey
1 T flax oil
5 g glutamine

source grams cals %total
Total: 1887
Fat: 74 668 37%
Sat: 13 114 6%
Poly: 32 286 16%
Mono: 12 107 6%
Carbs: 116 378 21%
Fiber: 22 0 0%
Protein: 193 771 42%

Workout - Quads/calves

Squats
45lbs/15
95/15
115/12
125/10
drop: 135/8 --&gt; 95/10

Leg press (not the same leg press machine as last week. This one is at a different angle, and is much harder!)
180/12
180/12
230/8
230/8

Leg Extensions
20/15 (hold and squeeze for 5 sec every 5 reps)
25/12 (4, 4, 2 - hold and squeeze 5 sec)
Drop: 25/12 (4, 4, 2 - hold and squeeze 5 sec) --&gt; 15/8 (4, 4,) --&gt; 10/8 (4, held last 3 for 5 sec)

Lying calf raises supersetted w/seated calf raises
3 sets
lying: 90/15, 90/15, (1+2 - hold and squeeze every 5), 135/12 (hold and squeeze every 4)
seated: 55/15, 55/15, (1+2 - hold and squeeze every 5), 80/12 --&gt; 55/10

Not bad! images/icons/smile.gif

[Dr. Pain]

[Kristen]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Dr. Pain:
Your diet is so sweet
Special K is so neat
Your journal can't be beat
Animal is in heat!

Yada yada yada!


I've gotta go eat!

DPeat<hr></blockquote>

graemlins/happyclap.gif graemlins/happyclap.gif graemlins/happyclap.gif graemlins/happyclap.gif graemlins/bigok.gif graemlins/bigok.gif graemlins/bigok.gif

DP - You are AWESOME! Keep the poetry comin!
I'm just waiting on some luuuuuuuuuuuuv verse from Animal graemlins/love.gif

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
I'm just waiting on some luuuuuuuuuuuuv verse from Animal graemlins/love.gif <hr></blockquote>How can I possibly compete with that????

Oh OK I’ll try…..~Animal clears throat~

Special K’s a lady,
From across the pond,
A beautiful girl,
Who many are fond,

She’s a lady oh so fine,
I wish that she was all mine
She forfills my desire,
And sets my heart on fire,

A mind that’s strong,
A body to match,
She’s a wonderful girl,
What’s the catch?

How about a few thousands miles will that do?
If only I had a car that flew,
But with distance so far,
I need more than a car,

But there is hope in my mind,
That oneday I might find,
Her over here or me over there,
Sometimes life simpily ain’t fair!

Hope ya liked it!

Animal graemlins/kisscheak.gif

[Kristen]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by TheAnimal:
How can I possibly compete with that????

Oh OK I’ll try…..~Animal clears throat~

Special K’s a lady,
From across the pond,
A beautiful girl,
Who many are fond,

She’s a lady oh so fine,
I wish that she was all mine
She forfills my desire,
And sets my heart on fire,

A mind that’s strong,
A body to match,
She’s a wonderful girl,
What’s the catch?

How about a few thousands miles will that do?
If only I had a car that flew,
But with distance so far,
I need more than a car,

But there is hope in my mind,
That oneday I might find,
Her over here or me over there,
Sometimes life simpily ain’t fair!

Hope ya liked it!

Animal graemlins/kisscheak.gif <hr></blockquote>

I am flattered and QUITE impressed! No one has ever written me a poem like that, EVER (sorry DP...this one has no match!) Yes, thousands of miles is quite far graemlins/shrug03.gif , but no challenge for the heart...heeheee graemlins/yllove.gif
Let's see...now I'm gonna have to come up with a good reply...like the Sir Walter Raleigh's The Nymph's Reply to the Shepherd, in response to The Shepherd to his Love (Christoper Marlow)! (I'll have to double check on the poets, but the poems are correct!)
Sigh...Wishing I was on a plane right now...I'm trying to hold back the tears of desire right now
graemlins/mecry.gif !

[Dr. Pain]

[wonderwoman007]

Kristen,
Wow! Way to go - so encouraging to see another female working her bod! Keep up the good work. You're an inspiration and I'm going to use some of your routine. Thanks!
-JH

[President Wilson]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by wonderwoman007:
Kristen,
Wow! Way to go - so encouraging to see another female working her bod! Keep up the good work. You're an inspiration and I'm going to use some of your routine. Thanks!
-JH<hr></blockquote>

Kristen is a great rolemodel! Youll definately get great results following her program!

[Kristen]

images/icons/laugh.gif Thank you JW and wonderwoman! I really hope that I can inspire others to work hard and achieve their goals! I love this board, and am so thankful for everything that everyone has done for me! I couldn't do it without the support of tons of great people out there in cyberspace... images/icons/laugh.gif

1.) 1/2 c egg whites
1 egg
1 oz ff cheese
1/2 grapefruit
greens, peppers, cucumber
1 T olive oil dressing

2.) 1.5 scoops Ultimate whey
2 t flax oil
5 g glutamine
4 strawberries

3.) 1 can tuna
1/4 c cottage cheese
2 t flax oil
1 T flax seeds
salad

4.) same as 2

5.) 1 can tuna
1/4 c cottage cheese
2 T Olive oil dressing
1 T flax seeds

Workout - Chest/Tris

Incline bench smith machine presses
30lbs (+bar)/15, 50/8, 50/8, 50/7
Isolateral wide chest
90lbs/15, 90/15, 110/12, 110/12
Incline cable flyes
3 sets - 20lbs/12 reps
Dips
3 sets - 6 reps + 4 negatives
Lying extensions
4 sets - 15lbs/15, 15/15, 15/12, 15/10
Triset, 3 times through: straight bar pressdowns/reverse grip rope pulldowns/close hands pushups (triangle hands)
- all sets of 10!
Pressdowns: 50lbs
Pulldowns: 30 lbs

Abs
3 times through - crunches on inlcline bench supersetted w/twisting leg raises on incline
Stretch + a little tumbling! I really want to get back into my old flippy self! LOL

[Kristen]

Didn't sleep all that well last night...went to bed late and woke up far too early! images/icons/tongue.gif Anyways! Today is a day off...will probably just stretch for a while (I'm still very flexible, but I want my old flexibility back! That will help with the tumbling part!)

1.) 1/2 c egg whites
1 egg
1 T olive oil dressing
1 oz ff cheese
1/2 grapefruit

2.) 1.5 scoops Ultimate Whey (the chocolate mint kind is gooooood!)
2 t flax oil
4 strawberries

3.) 1 can tuna
1/4 c cottage cheese
1 T flax seeds
2 t flax oil
spinach, (red peppers, broccoli, asparagus - steamed), heart of palm

4.) same as 2

5.) 1 c steamed spinach
5 slices cucumber
1/2 c egg whites
1/2 c tofu (omg this was SO good! Smoked tofu..only 2 g carbs)
1.5 t flax oil
1/2 scoop Ultimate whey (I needed another 10g protein and didnt feel like eating food! lol)

6.) 1 T flax oil
2 scoops Designer whey
5 g glutamine

source grams cals %total
Total: 1690
Fat: 76 684 42%
Sat: 14 122 7%
Poly: 39 350 21%
Mono: 13 119 7%
Carbs: 40 125 8%
Fiber: 9 0 0%
Protein: 209 835 51%

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
Didn't sleep all that well last night...went to bed late and woke up far too early! images/icons/tongue.gif Anyways! Today is a day off...<hr></blockquote>Oh dear! Hate those nights when that happens!! Any particular reason why graemlins/images/icons/wink.gif As for the day off enjoy the rest, I have been as it's my day off two! Hit the gym hard again tomorrow graemlins/thumb.gif

Animal

[Kristen]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by TheAnimal:
Oh dear! Hate those nights when that happens!! Any particular reason why graemlins/images/icons/wink.gif As for the day off enjoy the rest, I have been as it's my day off two! Hit the gym hard again tomorrow graemlins/thumb.gif

Animal<hr></blockquote>

Yawwwwn....just woke up from a nice nap images/icons/smile.gif That sure did the trick! As for not sleeping that well last night, I guess I just didn't have a nice warm ANIMAL next to me
graemlins/shrug03.gif ...(stuffed that is! lol...jk)
It's SO nice to have days where you have absolutely nothing to do...my afternoon has been completely free, and I am not planning on doing anything either!

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
Yawwwwn....just woke up from a nice nap images/icons/smile.gif That sure did the trick! As for not sleeping that well last night, I guess I just didn't have a nice warm ANIMAL next to me
graemlins/shrug03.gif ...(stuffed that is! lol...jk)
<hr></blockquote> graemlins/eek2.gif STUFFED graemlins/images/icons/shocked.gif

Animal

[Kristen]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by TheAnimal:
graemlins/eek2.gif STUFFED graemlins/images/icons/shocked.gif

Animal<hr></blockquote>

Don't worry! You're not in trouble! LOL

[Kristen]

20 min run before breakfast...it was 50 degrees here in MA at 7:00! Spring is coming... graemlins/images/icons/laugh.gif
Abs
No gym today...I'll rock it hard tomorrow morning

1.) 1/2 c cottage cheese
1/2 c tofu
1.5 t flax oil
spinach, heart of palm
(just not feelin the grapefruit this morning...)

2.) 2 scoops designer whey
4 strawberries
2 t flax oil
5 g glutamine

3.) 1 can tuna
1/4 c cottage cheese
2 T olive oil dressing
salad greens + steamed asparagus

4.) Same as 2

5.) 4 oz ground turkey
2 T olive oil dressing
salad greens + steamed asparagus
Bite of steak

source grams cals %total
Total: 1542
Fat: 78 705 48%
Sat: 10 88 6%
Poly: 29 264 18%
Mono: 9 82 6%
Carbs: 38 102 7%
Fiber: 12 0 0%
Protein: 169 675 46%

I'm really feeling run down and tired...irritable and moody graemlins/11zpissed.gif . No carbs = bad mood! lol...tomorrow is a carb up...I'll just have to make it until then! graemlins/1zhelp.gif

[T-Dawg]

Hi Kristen,

Looking to start a HIIT cardio program which I seen and that was forwarded by a member. How do you like your HIIT program Im looking to get a little more cut for the summer..

By the way great job creating your program it looks great!!

[w8]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>I'm really feeling run down and tired...irritable and moody . No carbs = bad mood! lol...tomorrow is a carb up...I'll just have to make it until then! <hr></blockquote>

You can make it till carb-up.....just wear a t-shirt that says "stay the hell outta my way" images/icons/laugh.gif

[Kristen]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr> You can make it till carb-up.....just wear a t-shirt that says "stay the hell outta my way" <hr></blockquote>
Thanks w8 images/icons/smile.gif I'm hanging in over here...actually feel a little bit better this morning. I just hope my day doesn't go downhill! haha...Now as for one of those shirts....I think all of mine are in the wash!
<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr> Looking to start a HIIT cardio program which I seen and that was forwarded by a member. How do you like your HIIT program Im looking to get a little more cut for the summer..
By the way great job creating your program it looks great!! <hr></blockquote>
Thanks much T-Dawg! I love my program (made with the help of several wonderful people - you know who you are! Doc! Animal! and all those who have offered their advice!), and it seems to be working pretty well for me so far. This is the first time I'm really training like a bodybuilder persay, but my body has changed quite a bit over the past few months! The best of luck to you!

Feeling less graemlins/11zpissed.gif graemlins/cussing.gif graemlins/2up.gif this morning! I woke up, got out of bed, and immediatley realized that my legs were sore...I was like wtf, why are my LEGS sore!? I they stopped being sore yesterday! But then I realized that I ran yesterday morning, something I had not done for a good month and a half. So that's where my leg soreness is coming from!hahaa...heading to the gym in about an hour - ready to put myself through HELL!

1.) 1/2 c tofu
1/2 c cottage cheese
heart of palm
1 T olive oil dressing

2.) 1.5 scoops Ultimate whey
5 g glutamine
6 strawberries

3.) 4 oz ground turkey
salad
3 egg whites
2 T olive oil dressing

4.) 1.5 scoops Ultimate Whey
5 g glutamine
2 t olive oil
4 strawberries

5.) CARB UP - I'm waiting anxiously for this! It's now 6:30 AM...only have to wait till 7 PM...
1/2 c oatmeal (dry)
1 T almond butter (this is going to taste SO good)
6 oz sweet potato
1/2 banana
steamed veggie (probably spinach or asparagus, or broccoli, or the like)

6.) 1.5 scoops Ultimate whey
1 T olive oil
5 g glutamine

Workout - Back/Bis
Well, I decided when I got to the gym that I was still pretty po'ed...however, I made it through!

WU - 3 sets/10 reps pull-ups (40lbs assistance)
Rows (not sure of the machine ahhhhh...lol...it's kind of like a T-bar but not...you lie against the pad, which is at in incline..ummmmm) supersetted with bent over flyes - 4 sets
Rows: 45lbs
1-2: 15 reps
3-4: 12 reps
Flyes: 10lbs DBs, 12 reps/set

Standing BB rows
65lbs/15, 75/12, 85/12, drop: 85/8, 75/6, 65/8, 45/10 (extra squeeze!) - I was losing my grip on this last set!

overhead cable rope pulls (high elbows) supersetted w/full rope pulldowns
3 sets
All 20lbs, 12 reps each

4 sets weighted hanging leg raises - 10 lb DB

Standing BB curls - 4 sets
35lbs/15 + 5 half reps (really focusing on form and squeezing...this was HARD)
4 - drop: 40lbs/8, 35/8, 30/8 + 5 half reps

Cable curls w/handles on bottom
4 sets - 20(prob lbs...not sure though)/12 reps + 3 half reps

Pop curls
4 sets
1-3: 12lb DBs/10 reps per side
4: 10lb DBs/20 reps per side (I was liking the veins that I was seeing, and really them to pop!)

I looked pretty lean today...lots more veins coming out in my shoulders, arms, and forearms (I want that one in my bicep to look like a rope! lol) Lots more cuts as well images/icons/smile.gif This is the first time that I've ever really looked somewhat vascular...so I was pretty psyched! Pretty good w/o images/icons/smile.gif

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
Feeling less graemlins/11zpissed.gif graemlins/cussing.gif graemlins/2up.gif this morning! I woke up, got out of bed, and immediatley realized that my legs were sore...I was like wtf, why are my LEGS sore!? I they stopped being sore yesterday! But then I realized that I ran yesterday morning, something I had not done for a good month and a half. So that's where my leg soreness is coming from!hahaa...heading to the gym in about an hour - ready to put myself through HELL! <hr></blockquote>Glad to here you less graemlins/11zpissed.gif this morning!! As for your legs I think you guessed it right after you run! Did you stretch off properly? I find that I need to give a REAL good stretch off and cool down so there not sore, BLOODY LATIC ACID BUILD UP!!!

Go give that Back and Bi's hell from me graemlins/images/icons/laugh.gif I'll expect to go graemlins/eek2.gif from the battle report you'll post later on. Kristen vs. Back/Biceps!!!

Animal

[Kristen]

I made it! I made it! LOL...

I'm usually pretty good about stretching, but yesterday when I got back I was just too tired to move haha...not becuase of the running part, I was just tired! So no, I didn't really get a "proper" stretch in...unless you consider sitting down stretching! haha...I used to be a hardcore runner...10, 15 mile runs EASY...kind of miss it, but things change! graemlins/shrug03.gif

[Kristen]

Ok, now that I have finished dancing around my kitchen, I can stop to say - THAT WAS THE BEST FREAKING CARB UP I HAVE EVER HAD IN MY LIFE! LOL...can anyone tell that I have ENERGY right now?!?!?!?!?! Feelin freakin fabulous images/icons/smile.gif

[Dr. Pain]

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
Ok, now that I have finished dancing around my kitchen, I can stop to say - THAT WAS THE BEST FREAKING CARB UP I HAVE EVER HAD IN MY LIFE! LOL...can anyone tell that I have ENERGY right now?!?!?!?!?! Feelin freakin fabulous images/icons/smile.gif <hr></blockquote>Not only energy BUT a smile from ear to ear!!!! BUT what are you gonna do with all that excess energy graemlins/images/icons/wink.gif

Animal

[Kristen]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr> Not only energy BUT a smile from ear to ear!!!! BUT what are you gonna do with all that excess energy <hr></blockquote>

Hmmmm...I'm really not quite sure
graemlins/shrug03.gif ...might need a little help with that! graemlins/images/icons/laugh.gif heeheeeheeeeeeee

1.) 1/2 c cottage cheese
1/2 c tofu
spinach
heart of palm
a SMIDGEN of almond butter (I promise I didn't eat the whole jar!)
1 T olive oil dressing

2.) 1.5 scoops ultimate whey
2 t olive oil
4 strawberries

3.) 1 can tuna
2 T olive oil dressing
salad
2 egg whites
apple

4.) same as 2

5.) 1/2 c egg whites
1 egg
1 T olive oil dressing
brocollini - steamed
spinach + mushrooms
1 oz ff cheese

source grams cals %total
Total: 1436
Fat: 68 613 44%
Sat: 13 114 8%
Poly: 7 62 4%
Mono: 17 150 11%
Carbs: 44 131 9%
Fiber: 11 0 0%
Protein: 163 654 47%

Workout - hamstrings

seated hamstring curls
60/15
90/15
105/12
120/12

stiff legged dead lifts
95/15
115/12
135/10
105/15

hamstring curls
60lbs/12
90lbs/3, 60lbs/5
80lbs/4, 60lbs/5, 40lbs/5

adductors - stretch
2 sets - 80lbs/12 reps

hyperextensions - 3 sets, 15 reps, holding 3 sec

stretch, tumbling

Feeling pretty crummy tonight images/icons/tongue.gif Having some issues with ummmmmmmmm...we won't talk about it! And no, it's not "female problems"! yuck, yuck, yuck graemlins/11zpissed.gif

[Dr. Pain]

[Kristen]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr> Picture time!!! <hr></blockquote>

Yes, I do agree! I will have to recruit my sister to take some more this week! images/icons/smile.gif

[Kristen]

Got my bf tested again today - and I was happy - down 1.3% (according to my 4 point reading - the woman who takes mine is going to look up the pts. for the seven site test for next time)

Feb. 12
BF: 16.1% (4-site)
Abdomen: 7.5
Subscapular: 7
Tricep: 9.4
Bicep: 3.2
Waist: 27"
Hips: 34"

March 12
BF: 14.8% (4-site)
Abdomen: 6.1
Subscapular: 6.2
Tricep: 8.2
Bicep: 3
Waist: 25.5"
Hips: 33"

I tried to take some pics tonight too, but the **** digital camera ran out of batteries, and we have no more in my house! I managed to take a few, but they are really blurry and crappy, probably because my photographer is inexperienced (Daaaaaad! lol)...anyways! Will try again tomorrow!

I am going away this weekend (Sat-Tues)...may not be able to follow things exactly (like I have been), but I'm going to try my hardest to stay as close as possible! Atleast I'm going with a friend who likes to workout haha...anyways...

[Kristen]

Hmmmm....question....
How bad (or not bad!) would it be if I switched my fats around a little bit...less oil (olive and flax) and more pb, egg yolks, cream, etc? Perhaps all the flax and olive oil are causing my *ahem* problems that we're not really going to talk about! LOL...Anyone?

[Dr. Pain]

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:


Yes, I do agree! I will have to recruit my sister to take some more this week! images/icons/smile.gif <hr></blockquote>HUBA HUBA more pictures.....

graemlins/0000007.gif graemlins/0000007.gif graemlins/0000007.gif

Animal

p.s. You know the answer to your question as DP said!!!

[Kristen]

Yes more pics images/icons/smile.gif I will either get my sister to do it, or have to teach my dad how to use the **** camera - that he bought! haha

I know the answer?! I'm racking my brain here...I'm gonna take a shot - YES? Come on guys, help me out! LOL graemlins/images/icons/confused.gif (what happened to the "help" smiley!)

[Kristen]

DP, Animal - am I right?? Or should I have said NO?? I am being quite indecisive, huh? LOL images/icons/tongue.gif

1.) 1/2 c egg whites
1 egg
spinach, heart of palm
1/2 grapefruit
1 oz ff cheese
1.5 t almond butter

2.) 1/2 c cottage cheese
1/2 c tofu
1 T olive oil dressing

3.) 4 oz ground turkey
2 t olive oil
salad
brocollini
a teeny tiny bit of feta cheese

4.) 4 oz ground turkey
apple
2 t olive oil

[Saggio]

Kristen,

FYI, since you seem to be logging your diet on fitday.com; you might want to know about the “public journal” feature. If you click on “home” in your fitday.com menu, you will see this feature at the bottom. You can simply provide the link to your log in your ABC journal entries, rather than painstakingly re-entering all the information here.

[sta63bmx]

Yes, more pictures for the purposes of evaluating progress....

JP

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
DP, Animal - am I right?? Or should I have said NO?? I am being quite indecisive, huh? LOL images/icons/tongue.gif

1.) 1/2 c egg whites
1 egg
spinach, heart of palm
1/2 grapefruit
1 oz ff cheese
1.5 t almond butter

2.) 1/2 c cottage cheese
1/2 c tofu
1 T olive oil dressing<hr></blockquote>You did good! PB and Cream are an alright fat source, egg's are better and Flax etc are best graemlins/thumb.gif

Keep it up hun!

Animal

[Kristen]

Saggio - I did make my fitday journal public...I just have OCD and like to see EVERYTHING from the macronutrient breakdown to my meals all written out! LOL...

And yes! Will hopefully (*fingers are crossed*) have pics before I go away!

Animal HUNNY! LOL I was afraid that you fell off the edge of the earth!

Ok, so I'm thinking on the right path? I think I'm just going to mix things up a little more - I get stuck eating the same exact thing over and over and over and over and it may not be all that good for me! Well, we shall see what happens!

[Kristen]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>It's not just your mind and taste buds that get used to everything but also your body! You have to change or tweak, as DP says, your diet, as your probably know so go for it!!! And if you stray to far off the straight and narrow we'll sson get you back on track! <hr></blockquote>

Okie dokie pokey...I'll just keep on doin my thing over here images/icons/smile.gif Thanks for all the support graemlins/images/icons/laugh.gif graemlins/kisscheak.gif

[Adam Knowlden]

Kristin = Hardcore

You are one dedicated woman, great job on all your progress!

Yeah, I agree with animal!
Cuts, are maddening enough as it is, you have to switch around your foods sometimes!
Another good source of fats, is salt-free nuts.
I love them, and during a cut, I'll munch on a few of them, if I get any temptations!
My favorites are walnuts and cashews! graemlins/drool.gif

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
Ok, so I'm thinking on the right path? I think I'm just going to mix things up a little more - I get stuck eating the same exact thing over and over and over and over and it may not be all that good for me! Well, we shall see what happens!<hr></blockquote>It's not just your mind and taste buds that get used to everything but also your body! You have to change or tweak, as DP says, your diet, as your probably know so go for it!!! And if you stray to far off the straight and narrow we'll sson get you back on track!

Animal

[Kristen]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr> Kristin = Hardcore
You are one dedicated woman, great job on all your progress!

Yeah, I agree with animal!
Cuts, are maddening enough as it is, you have to switch around your foods sometimes!
Another good source of fats, is salt-free nuts.
I love them, and during a cut, I'll munch on a few of them, if I get any temptations!
My favorites are walnuts and cashews! <hr></blockquote>

Thanks OldSchool! images/icons/smile.gif I'm switching things up a little bit - no drastic changes - and I'm already feeling better this morning. For a few days there, I felt crummy crappy crappy crappy hahaa...
Nuts are deeeelish images/icons/smile.gif I love walnuts and almonds.....

1.) 1/2 c egg whites
1 egg
1 oz ff cheese
1.5 t pb
1/2 grapefruit
spinach + asparagus

2.) can tuna
2 t olive oil
2 T cottage cheese (lol don't ask about the 2 T part...I just threw it in there lol - crazy morning)

3.) same as 2 (hhahahahahaaa)
tiny bit of feta

(By this time, 1 G water! I've been in the bathroom all day LOL)

4.) 1.5 scoops ultimate whey
1 T almond butter

5.) 1/2 c egg whites
1 egg
1 oz ff cheese
salad
2 t pb

6.) 1.5 scoops ultimate whey
2 t olive oil

source grams cals %total
Total: 1565
Fat: 66 598 40%
Sat: 13 113 8%
Poly: 4 37 2%
Mono: 25 225 15%
Carbs: 37 112 7%
Fiber: 9 0 0%
Protein: 198 791 53%

Workout - Quads/Calves

Squats
WU - 2 light sets w/bar, 15 reps
1:115/15
2-4: 135/12

Leg press
4 sets
1: 140/25
2-4: 160/25

Leg extension
20/12 (hold and squeeze every 4)
20/15 (" " every 5)
30/8, 20/6, 10/8 (very slow and controlled and painful!)

Seated calf raises
1: 55/15 (hold and squeeze every 5)
2-3: 100/6, 55/7

20 min, 7-8.5 incline, 4.1 mph

[klx21]

Just wanted to say hi! Can't wait for bi's/chest workout tonight w/ you training me hard!!!! I'm sure these people realize it, but just wanted to tell everyone how GREAT you look, and how inspiring you are!!!! See ya soon!!
P.S.- Sucks that I'm WORTHLESS........

[Kristen]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr> Just wanted to say hi! Can't wait for bi's/chest workout tonight w/ you training me hard!!!! I'm sure these people realize it, but just wanted to tell everyone how GREAT you look, and how inspiring you are!!!! See ya soon!!
P.S.- Sucks that I'm WORTHLESS........ <hr></blockquote>

heehee...thanks graemlins/images/icons/laugh.gif ! Just do a little mental prep beforehand..you're gonna be awesome! Oh, and the more you post, the less "worthless" you'll be...heh heh heh

[hawaiianangel_24]

wow! i would love to be at 14 % bf. right now i am at 19% (disgusting huh?) and this is the lowest i've ever been. i'm kinda ashamed to say it but i'm 5'7.5" and weigh in at 136lbs. please don't calc my pounds of fat! it's disgusting. anyway... i was wondering if you think if i folowd your plan that i could get down to 13% bf by like... the end of may? i will do whatever it takes, i just need someone who really knows to show me how to do it! thanks! images/icons/wink.gif tjl70202@csun.edu

[Kristen]

hawaiianangel - check your post - I just replied!

20 min stepmill HIT this morning before breakfast!
1.) 1 can tuna
2 t olive oil
2 T cottage cheese
apple

2.) 5 oz salmon
salad
decaf coffee
2 T cream

3.) 1.5 scoops ultimate whey
1 T almond butter
4 strawberries

4.) 10 unsalted roasted almonds
1/2 c egg whites
1 egg
spinach, asparagus, mushrooms
1 oz ff cheese

5.) 1 T almond butter
1.5 scoops ultimate whey

Workout - Chest/Tris

Smith machine incline press (all + weight of bar)
1 - 20lbs/15
2 - 40/10
3 - 50/7

incline DB flyes to failure, then as many presses as i could do!
1: straight presses, 30lbs/12reps
2-4: 20lbs/12 flyes --&gt; 3 presses

standing cable presses
2 sets: 30 lbs/15 reps

cable tricep v-bar pressdowns
30lbs/15
35/15
40/15

lying db tricep extensions
3 sets: 15lbs/12 reps

dips (keep going till reach 30 reps)
- took me 4 sets!
8,7,7,8

lying db pullovers
2 sets: 35lbs/12 reps

[TheAnimal]

Still looking good!!!

Have a nice break, you deserve it for all the hard work your putting in. BUT when you get back it's nose to the grind stone time!

Congrats on the New Weels to graemlins/thumb.gif

Animal

[Kristen]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr> Still looking good!!!
Have a nice break, you deserve it for all the hard work your putting in. BUT when you get back it's nose to the grind stone time!

Congrats on the New Weels to

Animal <hr></blockquote>

Thanks hun! I'm OFF! images/icons/smile.gif I'll miss ya!

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:


heehee...thanks graemlins/images/icons/laugh.gif ! Just do a little mental prep beforehand..you're gonna be awesome! Oh, and the more you post, the less "worthless" you'll be...heh heh heh<hr></blockquote>

congrats on your gains!!

[Kristen]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr> congrats on your gains!! <hr></blockquote>

Thanks Big Poppa Pump! I'm still losing fat and gaining muscle over here, so I must be doing something right images/icons/smile.gif

Ahhhhh...well...back to the old grind...had a nice little break, now it's time to work hard!

I'm so narotic...LOL...here's my w/os from Saturday, Monday, and yesterday (someone, please tell me I'm not crazy, even though I know I am!)

Saturday - March 16 - Shoulders
WU - 2 sets: shoulder press (15lbs/15reps) w/single arm front raises (10lb/10 reps each arm)

Shoulder press
20lbs/15
25/10
25/8, 20/5, 15/6

Single Arm Side Laterals - 3 sets
15lbs/6 --&gt; 10lbs/6
Double arm side laterals - 3 sets, 10/12reps

One arm leaning over flyes (rear delts) - cables
3 sets, 5 lb/10 reps (gotta work on this one!)

Rope front raises
1-2: 25/12
3: 25/10, 20/6, 10/8

Upright rows - 3 sets, 35lb bb/12 reps

Hyperext: 3 sets, 10 reps

Hanging abs
4 sets
1/3: 15 straight leg, 10 bent knee
2/4: 10 each side, 5 front, holding 2 sec

Monday - March 18 - Back/Bis
Looking pretty awesome today...more veins starting to come out, and could see tons more cuts (I LOVED the lighting in this place!)
Lat pulldowns
40/14
50/15
60/12
70/12

Seated row w/leaning over flyes w/bicep curl - 4 times through
row: 50/12
flyes: 10/10
curl: 10/15

BB rows
65/15
85/10
85/10, 75/6, 65/6

One arm rows - 3 sets
20lb/12

BB curl w/one arm reverse curls - 4 sets
BB: 30lb/15 reps + 5 half reps
rev: 10/10 reps each arm

Seated curls - 3 sets
15/10 --&gt; 12/6

Hyperext: 3 sets, 10 reps

Tuesday - March 19 - Hamstrings
Hamstring curl
2 WU sets, 40lb/15rep
50/15
60/12
70/10
drop: 70/8, 50/6, 40/6 (hold and squeeze 3 sec)

Stiff legged dead lifts
115/15
135/12
135/10, 115/6, 95/8

seated leg curl
90/15
105/15
120/12, 105/6, 90/6

Hanging abs
4 sets
1/3: 15 straight leg, 10 bent knee
2/4: 10 each side, 5 front, holding 2 sec

[Kristen]

Back to the grind...and gotta get back to drinking water! Did my absolute best while I was gone, but it was kinda hard to be walking and lugging water (plus paying 3 bucks for 1 L gets kind of old!) We stopped and bought a few gallons the first day we were there, so there was plenty in the hotel room, and I just kept filling those bottles up...lol...anyways! Enough of that!

1.) 1/2 c egg whites
1 egg
1.5 t almond butter
spinach, asparagus, mushrooms
1 oz ff cheese
1/2 grapefruit

2.) 1 T almond butter
5 oz chicken

3.) 1.5 scoops ultimate whey
2 t olive oil

4.) 1/2 c tofu
1/2 c cottage cheese
salad
.5 t pb

I think I'm gonna carb up tonight...didn't at all last week, and after my trip (where I didn't really eat carbs, or enough at all for that matter!), I was really feeling it during my w/o today...so, bring on the oatmeal!

Workout - Chest/Tris

Incline bench press
2 sets each (6 total)
20lbs/15 reps
25lbs/12 reps
30lbs/10 reps

Flat bench flyes straight to flat bench presses
4 sets
flyes: 20lbs/12 reps
presses: 20lbs/8 reps

Cable X-Overs supersetted w/10 pushups
30/15
30/15
35/12
35/12

Cable Triset - 3 times through, 10 reps each, same weight each time through!
Rope pulldowns: 40lbs
Rev. grip rope pulldowns: 30lbs
overhead straightbar extensions: 30lbs

Lying EZ curl bar extensions
3 sets, 35lbs/12 reps

35 dips - 5 sets
7
8
7
8
5

Felt pretty tired throughout, lacking in the motivation department! Might take tomorrow off...this is what happens when I get over ambitious and workout on Wednesdays! Should be a day off...anyways! LOL

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
Felt pretty tired throughout, lacking in the motivation department! Might take tomorrow off...this is what happens when I get over ambitious and workout on Wednesdays! Should be a day off...anyways! LOL<hr></blockquote>I could give you some motivation graemlins/aroused.gif

Animal

[Kristen]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr> I could give you some motivation graemlins/aroused.gif <hr></blockquote>

GIMME GIMME GIMME!!! I am greedy! LOL images/icons/smile.gif
I would LOVE some of your motivation...any time!!!

[Kristen]

1.) 1 can tuna
1 T pb
1 oz ff tofu cheese

2.) 1/5 scoops ultimate whey
2 t olive oil

3.) 4 oz ground turkey
salad
2 t olive oil

4.) 1.5 scoops ultimate whey
12 almonds
2 shrimp

5.) 4 oz ground turkey
2 t olive oil
spinach, cucumber slices
1 oz ff tofu cheese

6.) 1 T pb
can tuna

Workout - Quads/Calves

Smith Machine Squats supersetted w/lying calf raises (90lbs/15 reps, hold + squeeze every 5)
2 sets w/bar WU
95/15
115/12
125/10
125/10

Plate loaded leg press
180/15
270/12
270/12
270/12

Lunges
4 sets, 50lb bb/12 reps each leg

Donkey calf raises supersetted w/standing calf raises
donkey: 90lbs/15 reps (hold + squeeze every 5)
standing: 180lbs/15 reps (1 - toes forward, 2 - toes in, 3 - toes out) (hold + squeeze every 5)

GOOD W/O!

[Kristen]

20 min HIT cardio on stepmill
*waited a PAINFUL hour to eat!*

1.) can tuna
1 oz ff tofu cheese
apple
1 T pb

2.) 2 oz ground turkey
1/2 c tofu
1 c spinach
5 strips yellow pepper
1.5 t pb

3.) 1/3 c oatmeal
1 scoop ultimate whey
2 t olive oil

I think it's time to make a few diet changes...thinking about adding more carbs (sweet potatoes, oatmeal, brown rice) to meals 1/3, and no more carb ups. I want to see what happens! I'm also not sure if I'm getting enough calories...hmmm

4.) 4 oz ground turkey
salad
2 t olive oil

5.) 1 T pb
1.5 scoops Ultimate whey

source grams cals %total
Total: 1360
Fat: 54 488 37%
Sat: 8 75 6%
Poly: 8 71 5%
Mono: 15 137 10%
Carbs: 67 218 16%
Fiber: 12 0 0%
Protein: 156 625 47%

bis/shoulders...my tps changed our split while I was away, and now I gots to get back into the swing with them!

shoulder presses
20/15
20/12
20/12
20/12
25/10
25/10

front raises (db)
4 sets
one arm - 15 lbs/6 reps each --&gt; double arm 10lb/8reps

side lateral raises
3 sets, 12 lbs/12 reps

standing bb curls
40/14
50/6 (this was a bit heavy lol)
45/8

pop curls
12lbs/10 reps
12/10
15lbs/10

hammer curls
2 sets, 20lbs/8reps

[Kristen]

Today is a day off (finally!) Felt great after I ate this breakfast...I want to see what happens if I add more carbs (sweet potatoes, oatmeal, maybe some brown rice) daily - no more carb ups. And if it doesn't work, I can always go back to what I was doing before! I'm definitely putting on lbm, and I'm seeing more cuts, so that must mean I'm losing fat (I've been at 116 now for the past 3 weeks!)

1.) 1/2 c oatmeal
1 scoop ultimate whey
1 T pb

2.) 1.5 scoops ultimate whey
1 T pb

3.) 6 oz ground turkey
1/2 sweet potato
2 t olive oil

4.) can tuna
12 almonds
salad

5.) 6 oz ground turkey
salad
2 t olive oil

6.) 1.5 scoops ultimate whey
1 T pb

source grams cals %total
Total: 1734
Fat: 63 564 34%
Sat: 7 66 4%
Poly: 3 25 2%
Mono: 14 128 8%
Carbs: 81 256 15%
Fiber: 17 0 0%
Protein: 209 834 50%

[Dr. Pain]

[Kristen]

Okie dokie...thanks DP! I'll go and cook up some more right now - almost all this food is coming with me to work today! images/icons/smile.gif Does my "tweak" sound ok to you? I'm all about experimentation...I like to see what happens!

[Dr. Pain]

[Kristen]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr> Me too!

Yes it's a good plan, you have learned well! Just think that the extra 4 oz (2+2) is going to help, not hurt your progress!
<hr></blockquote>

You never nkow until you try!!! graemlins/images/icons/laugh.gif graemlins/images/icons/laugh.gif

I have a feeling that a little more food is going to help me...I don't think I've been getting enough cals lately...esp while I was away - we'll see what happens!

[Kristen]

Woke up feeling tired and sore today...taking today off (might do cardio later...or maybe yoga...hmmm...we shall see how I feel after work!)
Ready to kick it up a few notches next week. Going to stop slacking in the cardio dept graemlins/headshake.gif . - from here on out, I am going to add one session and also add a few minutes to each session per week, 2 next week @ 20 min, 3 the week after @ 25, and so on

1.) 1/2 c oatmeal
1 T pb
1 scoop ultimate whey

2.) 1 T pb
1.5 scoops ultimate whey

3.) 5 oz ground turkey
1 oz ff tofu cheese
1/2 sweet potato
2 T olive oil dressing

4.) 1 can tuna
1 oz tofu
asparagus
2 t olive oil

5.) 6 oz grilled chicken
salad
asparagus
2 T olive oil dressing

6.) 1.5 scoops ultimate whey
2 T olive oil

source grams cals %total
Total: 1598
Fat: 69 621 40%
Sat: 9 77 5%
Poly: 3 25 2%
Mono: 14 129 8%
Carbs: 77 259 17%
Fiber: 13 0 0%
Protein: 170 680 44%

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Kristen:
Woke up feeling tired and sore today...taking today off (might do cardio later...or maybe yoga...hmmm...we shall see how I feel after work!)
<hr></blockquote>Sounds like somebody could do with a nice LONG massage today!!!!... graemlins/images/icons/wink.gif

Animal

[Kristen]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr> Sounds like somebody could do with a nice LONG massage today!!!!... <hr></blockquote>

Wanna come over??? You're welcome any time! graemlins/yllove.gif

[Kristen]

Weight: 116.5
Hips: 33"
Waist: 25.5"

Looks like I'm staying pretty much the same measurement wise. I have definitely gained some muscle, so I am assuming that I have lost fat! Hoping to have some pics by this weekend (I know, I know...I've been putting it off!), and another bf test in 2 weeks or so. I feel much better after adding carbs to meals 1/3...waiting to see what's going to happen!

20 min HIT on stepmill (good cardio session - I almost talked myself out of getting my *** to the gym this morning because I woke up SO hungry, but I did it! And waited a WHOLE HOUR afterwards for breakfast - tanning for 24 min helped pass the time LOL)
Back Ext. - 3 sets/12

1.) 1/2 c oatmeal
1 T pb
1 scoop ultimate whey

2.) 6 oz ground turkey
2 T olive oil dressing
salad
asparagus

3.) 3/4 can tuna
2 t pb
1/2 small sweet potato

4.) Same as 2

Workout - Chest/Back

Flat db bench presses
2 sets, 25 lbs/15 reps
30/12
35/10
35/10

Incline Smith machine presses (weight +machine)
50lbs/7 reps (too heavy)
30lbs/12
30/12

Cable incline flyes
3 sets, 20lbs/12reps

pull ups (40 lbs assistance)
11
11
12
11

Hammer strength plate row
2 sets, 50lbs/15reps
70/13

Plate rows (kind of like the Tbar, but not! lol)
2 sets, 45/12
55/6 --&gt; 45/6

DB pullovers
3 sets, 30lbs/15reps

Low back ext machine
3 sets, 30lbs/15 reps

[Kristen]

1.) 1/2 c oatmeal
1 scoop ultimate whey
1 T ab

2.) 1.5 scoops ultimate whey
2 t olive oil
4 strawberries

3.) 6 oz ground turkey
2 t olive oil
1 oz tofu
spinach

4.) Same as #3

5.) 5 oz ground turkey
1 oz tofu
salad
2 T olive oil dressing
(I think I should invest in an all-white meat turkey farm LOL)

6.) 1.5 scoops ultimate whey
1 T pb (I gotta start cutting back on this! graemlins/images/icons/mad.gif

Workout - Shoulders
I guess I'm a little too hard on myself....well, I KNOW I am WAY too hard on myself...went to the gym this morning, feeling psyched and ready to go (and definitely had a good amount of energy this morning!), but kinda fat and funky (LOL)...HOWEVER! I got more "HOLY ***** YOU LOOK AWESOME" comments today than I think I ever have! After doing abs, I was flexing them in the mirror (I like to check myself out hahaa...) SO! As I turn to leave, this guy that I know stops in the middle of one of his squat sets, comes over to me, and goes "That was FREAKIN impressive!" I was kinda clueless at this point as to what he was talking about, so I'm like...uh...Thanks!!! images/icons/smile.gif He goes "Your abs! OMG...I was counting (finger in the air) 1,2,3,4,5,6!" hahaa...he definitely picked me up, and felt good to know that others were seeing my progress...you guys will all have to be the judges of that this weekend (more progress pics!) OK! So now for the workout...I should write a real book! lol

WU - 3 sets, overhead press/side lateral raises/double front raises - 10lbs/10 reps each
Smith machine press - 5 sets
1-2: Just the bar!/15reps
3-5: Bar+5lbs/12 reps

Side lateral raises
1-2: 12lbs/10reps single arm --&gt; 10lbs/10reps double arm
3: 15lbs/8reps single arm --&gt; 10lbs/10reps

CABLE triset - this was a modgepodge of everything, I don't really know what I was thinking, but it felt pretty good! haha...Just goin with it...3 sets
High rope back pull/upright rows (overhead)/straight bar bicep curls
1-2: 40lbs for all/10reps each exercise
3: 50lbs for all/10 reps each exercise, except for bicep curls (20)

Front raises - 25lb BB
3 sets, 12 reps

Abs - 3 sets on bench
20 twisting leg raises/10 twisting crunches (each side)/15 crunches

[spazz]

WOW - What an encouragement! Reading your journal has certainly got me looking at my cutting plan. Think I need more fat. Your doing fantastic! Keep up the good work!

[Kristen]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>WOW - What an encouragement! Reading your journal has certainly got me looking at my cutting plan. Think I need more fat. Your doing fantastic! Keep up the good work!<hr></blockquote>

Thanks Spazz! Eating fat is GREAT images/icons/smile.gif I used to be a majorly fat phobic, but it has done wonders for my body, not to mention my hair, skin, and nails! (LOL) Best of luck in the game II!

[Kristen]

Sore, sore, SORE today! And sleeeeeeepy graemlins/yawn2.gif
Guess I'll spend the day sitting on my arse doing work!

1.) 1/2 c oatmeal
1 T pb
1 scoop ultimate whey

2.) 5 oz ground turkey
1 oz ff tofu cheese
steamed veggies
2 T olive oil dressing

3.) can tuna
2 t flax oil (ugh I can't take this stuff! A few hours later you could have popped my poor stomach with a pin! ARG!!! I don't know how I ate so much of that stuff before! No more for me! graemlins/cry.gif graemlins/cry.gif )
more steamed veggies!

4.) 1 oz tofu
4 oz ground turkey
2 t pb
more more more steamed veggies

5.) 1 T pb
- couldn't even drink a shake I felt so crummy! **** flax!

[Adam Knowlden]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Sore, sore, SORE today! And sleeeeeeepy
Guess I'll spend the day sitting on my arse doing work! <hr></blockquote>

Go ahead you deserve it!

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>steamed veggies
<hr></blockquote>
Yummy! graemlins/drool.gif

[TheAnimal]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Kristen:
Sore, sore, SORE today! And sleeeeeeepy graemlins/yawn2.gif
Guess I'll spend the day sitting on my arse doing work!<hr></blockquote>Sounds like you could do with that masage AGAIN! ~Animal holds up bottle of baby oil~

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Kristen:
3.) can tuna
2 t flax oil (ugh I can't take this stuff! A few hours later you could have popped my poor stomach with a pin! ARG!!! I don't know how I ate so much of that stuff before! No more for me! graemlins/cry.gif graemlins/cry.gif )
more steamed veggies!<hr></blockquote>Come on girl STICK with it!!! You know it's all good, think it's going taste UCK and it does! It's all in you mind babe, so keep that head TIGHT! NO CHEATING it's simpily NOT an option, remember those words!!!

Animal

[Kristen]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Come on girl STICK with it!!! You know it's all good, think it's going taste UCK and it does! It's all in you mind babe, so keep that head TIGHT! NO CHEATING it's simpily NOT an option, remember those words!!!<hr></blockquote>
It's not the taste - I actually like it! LOL...I just don't think my stomach can handle the stuff -
a few hours after I eat it, I feel like DYING, and I'm sure others around me feel like dying too! (LOL...sorry that comment was unnecessary). No worries - no cheats for me...
However, feeling kinda fat...I know I'm not, just feel like it! Looking more cut all over though, and more veins in my arms

40 min walk (7.0 incline, 4mph)
abs

Apple
12 almonds (I know this first meal sucked, but I was rushing around at work and couldnt get to my shake until 9 graemlins/cry.gif I won't even call it meal 1!)

1.) 1.5 scoops ultimate whey
2 t olive oil

2.) 6 oz ground turkey
steamed veggies
2 t olive oil
1 oz tofu

3.) 6 oz ground turkey
2 t olive oil

4.) 5 oz ground turkey
2 T olive oil dressing
steamed veg

5.) 1 T pb
1.5 ultimate whey

Workout - Legs graemlins/smhair1.gif I surprised myself today - had a great w/o! Thought I was going to be pooped after a long long long day...I was sweating BULLETS LOL

Squats
2 sets WU w/bar - 15 reps
65/15
95/15
115/12
135/12

Stiff legged deadlifts supersetted w/leg press
1: DL-95/15; P-140/12
2-3: DL-115/12; P-140/12
4th set of leg press 90lbs/12 reps

Hamstring curls supersetted w/donkey calf raises
3 sets
Curls: 50lbs/15 reps - focus on form and squeezing
Raises: 90lbs/15 reps - toes straight/toes in/toes out

Quad extensions
4 sets - 15(not lbs!)/15 reps - 5 toes straight/5 toes in/5 toes out

Standing calf raises
3 sets - 180lbs/15 reps
1 - toes straight
2 - toes in
3 - toes out

[Kristen]

Finally starting not to feel fat LOL! I know I need to drink more H2O - I've kinda been slacking in this dept :shrug:. Progress pics coming SUNDAY
(I'm holding to this! Please yell at me to do it!)

1.) 1/2 c oatmeal
1 scoop ultimate whey
1 T pb

2.) 1.5 scoops ultimate whey
2 t olive oil
2 FRESH strawberries (not frozen!!! When the berries are good, warm weather is coming LOL)

3.) 6 oz ground turkey
2 T olive oil dressing
steamed veg

4.) 2 scoops designer whey
5 g glutamine
1 T pb about an hour later

5.) 6 oz turkey
salad
asparagus
2 T olive oil dressing

Workout - Bis/Tris. Another fabulous w/o! I finally feel like I'm getting somewhere...and I wanted to take pics this morning because I was liking the way I looked, but then I remembered I NEED BATTERIES FOR THE CAMERA (note to self - BUY BATTERIES!) Arms are starting to look very different - cut! LOL...even my mom commented about 5 minutes ago..."geez, you're arms are getting QUITE muscular!" hahaa...thanks ma!

Standing BB curls
WU 2 sets - 30lbs/15 reps
2 sets - 35lbs/15 reps
2 sets - 40lbs/12/13 reps
Last set - drop --&gt; 35/6, 30/6

Pop curls
3 sets, 20lbs/8reps each arm
After 3rd set - drop to 12lbs/8 reps each arm

Hammer curls (alternating)
3 sets, 20lb/8reps each arm

Dips - 40 reps - only took me 3 sets!!! I'm getting stronger! graemlins/images/icons/laugh.gif
14
13
13

Overhead tricep ext. machine
3 sets, 60lbs/12 reps

Cable v-bar pushdown
3 sets, 35lbs/15 reps

Lying tricep ext
2 sets, 15lb dbs/12reps COOKED!

[TheAnimal]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Kristen:
Finally starting not to feel fat LOL! I know I need to drink more H2O - I've kinda been slacking in this dept :shrug:. Progress pics coming SUNDAY
(I'm holding to this! Please yell at me to do it!)<hr></blockquote>

graemlins/0000007.gif graemlins/0000007.gif graemlins/0000007.gif

graemlins/director.gif KRISTEN TAKE PICTURES FOR SUNDAY!!

Animal

[Kristen]

NOTE TO SELF - BUY BATTERIES!!!!!!!!

[HChick]

Battiers? I was going to make some comment about those being some, umm, very *interesting* pictures......but, never mind. images/icons/laugh.gif

Actually, just wanted to thank you for sharing your journal! Very helpful info here - it's great to hear about what's working and what isn't, especially from other women. Sounds like you're doing a great job!!!!

[Kristen]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by HChick:
Battiers? I was going to make some comment about those being some, umm, very *interesting* pictures......but, never mind. images/icons/laugh.gif

Actually, just wanted to thank you for sharing your journal! Very helpful info here - it's great to hear about what's working and what isn't, especially from other women. Sounds like you're doing a great job!!!!<hr></blockquote>

Thanks much HChick - I really appreciate the encouragement! graemlins/images/icons/laugh.gif I finally feel like I'm "getting it"...I've been trying and trying to see what works for my body, and now that I'm really starting to see things happen, I know I must be doing something right! I really hope that my journal is helping others out there - it's the least I can do in return for all the help and support so many here have given to me! The best of luck to you in the Game II - only a week left until showtime! graemlins/bigok.gif Hahaa...and I just need battERIES images/icons/smile.gif LOL...otherwise, no pics period!
Kristen images/icons/smile.gif

[HChick]

Yeah, batteries, that's what I meant! GREAT pics, by the way!!! Maybe by the time the Game II is over I'll look that good and will have figured out how to post pics by then......

graemlins/thumb.gif Lookin' good!!!

[Kristen]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by HChick:
Yeah, batteries, that's what I meant! GREAT pics, by the way!!! Maybe by the time the Game II is over I'll look that good and will have figured out how to post pics by then......

graemlins/thumb.gif Lookin' good!!!<hr></blockquote>
Thanks much HChick! I'm sure you're looking fabulous yourself, and if you need any help posting pics, just let me know...it took me forever and a day to figure it out, but I think I pretty much have it now! LOL...(NOTE TO SELF: BUY BATTERIES AFTER WORK TODAY!!!) haha....

Kristen graemlins/images/icons/laugh.gif

[Kristen]

Weighing in at 116.5...Feeling and looking GOOD today graemlins/images/icons/laugh.gif It's a very good thing that I've been really busy lately...gives me less time to think! hahaaa I feel like I've got things figured out for now...seems to be like I've gained some muscle over the past week graemlins/thumb.gif

1.) 1/2 c oatmeal
1 scoop ultimate whey
1 T pb

2.) 1.5 scoops ultimate whey
2 t olive oil

3.) 6 oz ground turkey
2 t olive oil
steamed veggies
1 oz tofu

4.) 6 oz ground turkey
2 t olive oil
steamed veg

5.) 6 oz ground turk
2 T olive oil dressing
steamed veg

6.) 1.5 scoops ultimate whey
1 T pb

Heading to the gym after work today...I just feel like doing something! I'll do a little rear delt work, stretch lots, do some tumbling, abs...play around a little bit LOL...
*worked harder than I expected! Worked up quite a sweat! Tried to take pics when I got home, but the lighting sucked and did me no justice. And after seeing w8's new pics, I'm a little nervous about posting mine! LOL...you're lookin awesome girlie!

[TheAnimal]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Kristen:
Tried to take pics when I got home, but the lighting sucked and did me no justice. And after seeing w8's new pics, I'm a little nervous about posting mine! LOL...you're lookin awesome girlie!<hr></blockquote>

graemlins/0000007.gif graemlins/0000007.gif WE WANT PICS!!! Don't worry about W8 pics, we both know your HOT!!! graemlins/images/icons/wink.gif

Animal

[Kristen]

Ok ok ok...you've convinced me! Pics will be up either later this morning or this evening...

Today is a day off...woke up pretty tired this morning...a little rest will do me good!

1.) 1/2 c oatmeal
1 scoop ultimate whey
1 T pb

2.) 5 oz ground turkey
2 t olive oil

3.) 6 oz ground turk
2 t olive oil
steamed veg

[TheAnimal]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Kristen:
Ok ok ok...you've convinced me! Pics will be up either later this morning or this evening...
<hr></blockquote>

graemlins/3dbiggrin3.gif

Animal

[Kristen]

Feeling and lookin pretty good today images/icons/smile.gif
I've been sleeping quite a bit lately (really heavy sleep at that!), and waking up feeling really groggy! Kind of a new thing for me...I'm not used to being able to sleep so much and well images/icons/smile.gif

1.) 1/2 c oatmeal
1 T pb
1 scoop ultimate whey

2.) 1.5 scoops ultimate whey
5 g glutamine
(post w/o)

3.) 6 oz ground turkey
2 t olive oil
steamed veg

4.) 6 oz ground turkey
2 t olive oil
steamed asparagus

5.) 5 oz tuna steak (ummm can I say YUM! Cut fresh just for me this morning, Pan seared.... deeeeeelish)
2 t olive oil
salad

6.) 1.5 scoops ultimate whey
1 T olive oil

Workout - Chest/Back
Flat bench db press
2 WU sets, 20lbs/15reps
25/15
30/12
30/12
35/10

Incline bench flyes straight to inc. press
3 sets, 20lb dbs
1: 15flyes/5presses
2: 13/5
3: 14/5

cable x-overs
30/16
35/12
40/12
dropset 40/10, 35/6, 30/6

lat pull downs supersetted w/bent over flyes
pulldowns: 60/15, 70/15, 80/12, drop 80/10, 70/6, 60/6
flyes: all sets, 10lb dbs/12 reps

BB rows
65/15
70/12
75/10
drop: 75/9, 70/6, 65/6, 45/8

seated row supersetted w/high cable pull
2 sets --&gt; C-O-O-K-E-D Like everything was on FIRE at this point!
Row: 50lbs/15 reps
Pull: 25lbs/12 reps

hyperext.
3 sets, 15 reps

[Kristen]

Cardio first thing!
40 min walk, 7-7.5 grade, 4mph
abs
3 times through, 30 seconds rest in between sets
20 of each!
crunches
legs up crunches
reverse crunch w/twist

1.) 6 oz ground turkey
2 t olive oil

2.) 6 oz ground turkey
2 t olive oil
steamed spinach

3.) 1.5 scoops ultimate whey
2 t olive oil

4.) 6 oz ground turkey
2 t olive oil
steamed veg

5.) can tuna
1 T ab

source grams cals %total
Total: 1269
Fat: 51 463 39%
Sat: 6 51 4%
Poly: 3 30 3%
Mono: 27 239 20%
Carbs: 32 99 8%
Fiber: 7 0 0%
Protein: 153 613 52%

Calories were a little low today images/icons/frown.gif
But I drank A TON of water - 8 L!!! I've been able to down that stuff like there's no tomorrow the past two days...

Workout - Shoulders. My day went WAY downhill as soon as I got to school today - school just drained all of the energy out of my body! Not a bad w/o, but not the best either!

Smith machine press
2 sets WU w/bar, 15 reps
20lbs+weight of bar/12
2 sets, 30+weight of bar/9

seated side lateral raises
3 sets, 15lbs dbs/10reps --&gt; 10lbs/8 reps

standing plate front raises
3 sets, 25lb plate/10reps

Cable incline rear delt flyes
20lbs/15reps
2 sets @ 30lbs/12 reps

Upright rows
35/15 reps
45/12
45/12

[Knuckle]

big fan of olive oil?

[Kristen]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Knuckle:
big fan of olive oil?<hr></blockquote>

haha...well at this point, it's either pb/ab/olive oil (I figured out I may have some kind of egg allergy, and my stomach HATES flax oil!) LOL...SOOO...doesn't leave me too too many options. Plus, I definitely don't mind it at all!

1.) 1/2 c oatmeal
1 scoop ultimate whey
1 T ab

2.) 1.5 scoops ultimate whey
2 t olive oil

3.) 6 oz ground turkey
steamed veg
2 t olive oil

4.) same as 2

5.) 6 oz ground turkey
1 T olive oil dressing
1.5 t ab (I couldn't resist)

6.) can tuna
1 T ab

Workout - LEGS! heh heh heh...FABULOUS...I'm ready to go this morning! Oooooh and I forgot to add yesterday, but I'll put it here! My training partner was all jealous of me yesterday...LOL... I'm starting to get some pretty good shoulder separation, and he's like "It took me 6 FREAKIN years to get ANY separation at all!" Then he mutters, "well, I was eating like shiat at that time too...oh well..." Goes to prove what good nutrition and training can do for ya!

Squats
2 WU sets w/bar
95/15
2 @ 115/12
2 @ 135/10

Stiff legged deadlifts supersetted w/lying calf raises
3 sets
Deadlifts: 115/15, 135/12, 135/10
calf raises: 90lbs/15 reps (hold every 5)

Leg Press supersetted w/single lunge onto step
3 sets
Press: 140lbs/15
Lunge: 40lb bar/10 reps each leg

Hamstring curl supersetted w/standing calf raises
3 sets:
Hams: 60lbs/6 --&gt; 40lbs/8
Calf raises: 180lbs/15 reps (hold every 5)
1 - toes straight
2 - toes in
3 - toes out

Leg Extension
3 sets, 15(not lbs!)/15 reps
1 - toes straight
2 - toes in
3 - toes out
Excellent w/o might I say...many compliments about the "noticeable change" in my body!

[TheAnimal]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Kristen:
haha...well at this point, it's either pb/ab/olive oil (I figured out I may have some kind of egg allergy, and my stomach HATES flax oil!) LOL...SOOO...doesn't leave me too too many options. Plus, I definitely don't mind it at all!<hr></blockquote>There is always Starflower oil as well which is quite a good EFA!! SO your stomach can't hack Flax either, strange neither can mine really BUT I force it down!

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Kristen:
My training partner was all jealous of me yesterday...LOL... I'm starting to get some pretty good shoulder separation, and he's like "It took me 6 FREAKIN years to get ANY separation at all!" Then he mutters, "well, I was eating like shiat at that time too...oh well..." Goes to prove what good nutrition and training can do for ya!<hr></blockquote>Proper Nutrition is the KEY!!! And did somebody say shoulder seperation graemlins/drool.gif

Animal

[Kristen]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>There is always Starflower oil as well which is quite a good EFA!! SO your stomach can't hack Flax either, strange neither can mine really BUT I force it down!<hr></blockquote>

Hmmm...good call! Just might look into getting some of that...I dunno about the flax...I just can't handle feeling like my stomach is like a ballon day after day after day.....UGH. I'm much happier eating olive oil!

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Proper Nutrition is the KEY!!! And did somebody say shoulder seperation <hr></blockquote>
Wait wait...lemme fix that! Proper nutrition is KEY!!! And yes! Someone said shoulder separation graemlins/images/icons/laugh.gif Mmmmm...and my quads are starting to look quite separated as well! LOL

[Kristen]

Day off today...Rest is GOOD graemlins/images/icons/laugh.gif

1.) 1/2 c oatmeal
1 T ab
1 scoop ultimate whey

2.) 6 oz ground turkey
2 t olive oil
steamed veg

3.) same as 2

4.) can tuna
2 T olive oil dressing
8 almonds

5.) 1/2 c tofu
1/3 c cottage cheese
steamed veg
1.5 t pb

[TheAnimal]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Kristen:
Day off today...Rest is GOOD graemlins/images/icons/laugh.gif <hr></blockquote>I can think of FAR better things graemlins/images/icons/wink.gif

Animal

[Kristen]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by TheAnimal:
I can think of FAR better things graemlins/images/icons/wink.gif

Animal<hr></blockquote>
images/icons/wink.gif Care to share hunny? Were you a bit lonely today in Paris? I'll just have to fix you up! graemlins/aroused.gif

[TheAnimal]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Kristen:

images/icons/wink.gif Care to share hunny? Were you a bit lonely today in Paris? I'll just have to fix you up! graemlins/aroused.gif <hr></blockquote>I'm just going to www.delta.com (http://www.delta.com) to book my flight!! Being in the city of romance and no one to share it with images/icons/frown.gif graemlins/images/icons/wink.gif

Animal

[Kristen]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by TheAnimal:
I'm just going to www.delta.com (http://www.delta.com) to book my flight!! Being in the city of romance and no one to share it with images/icons/frown.gif graemlins/images/icons/wink.gif

Animal<hr></blockquote>
What time shall I pick you up!!! That's no good...being in the city of romance and having no one to share it with...they're all BLIND over there as well! I'm telling you - what's with people these days!!!

117.5 this morning...feeling leaner and my clothes are a bit looser too...will take measurements tomorrow morning, and bf check next week!

1.) 1/2 c oatmeal
1 scoop ultimate whey
1 T ab

2.) 6 oz ground turkey
2 t olive oil

3.) 6 oz ground turkey
2 t olive oil
steamed veg

4.) 1.5 scoops ultimate whey
2 t olive oil

5.) 6 oz ground turk
steamed veg
2 T olive oil dressing

6.) 1.5 scoops ultimate whey
1 T ab

Workout - Bis/Tris/cardio/abs

Standing bb curl
2 WU 30lbs/12
2 sets 40lbs/12 reps
last set drop --&gt; 30lbs/10 reps

pop curls
3 sets
15lbs/8reps --&gt; 12 lbs/6 reps

hammer curls
3 sets 20lbs/10reps
last set drop --&gt; 15lbs/10reps

dips (45)
13
13
11
8

lying tricep ext (db) supersetted w/lying tricep extension (ez curl bar)
3 sets
db: 15 lbs/15 reps
bb: 25lbs/12 reps

rope pulldowns supersetted w/rev grip rope pulldowns w/diamond pushups
3 sets
pulldown: 40lbs/10reps
rev: 30lbs/10 reps
pushups: 10 reps

one arm cable pulldowns
2 sets
20lbs/8 --&gt; 15/6

4x1:30 plank abs (I will explain this later! Meant to post something on my discovery the first time I did them!)

Hanging abs - 3 sets, 15-20 reps, 1 straight, 2 obliques

20 min HIT on stepmill

[Kristen]

My poor little journal...overtaken with Game posts! Errrr...more like I overtook it with game posts!!! LOL Takin today off...

1.) 1/2 c oatmeal
1 scoop ultimate whey
1 T ab

2.) 6 oz ground turkey
2 t olive oil

3.) 6 oz ground turk
steamed veg

[Kristen]

Like Krypto did a little while ago, I'm taking a little break from writing EVERYTHING down. I've just been feeling kind of crummy lately, and I know I'm in a little rut. It's a combination of everything - school is coming to a close (LAST WEEK OF CLASSES!!!) and EVERYTHING is due, I know I don't eat enough carbs even when I should, and I'm definitely feeling that, and just general moodiness and such! I think I'm focusing too much on keeping track of everything so exactly that I'm not paying attention to how I'm really feeling. The cut is still on, I'm just not going to update the journal for a little bit! I'll see how I feel at the end of the week, and take it from there...

[Adam Knowlden]

Hey Kristen, that's OK, everyone gets in a rut sometimes.
Yeah, writing everything down isn't necessary.
Believe me I work full-time and go to college full-time, so I know how ya feel.
With all the experience you have with eating and working out now, you can feel what your body needs.
Listen it will tell you. You may even need a break from training.
I've got finals this week, so I took the week off lifting.
Before the break I had been lifting 7 months straight, hardcore.
Lately I've gotten a small cold, and my intnesity is down in the gym.
These are two signs you need a break. Also, you can't grow if you're stressed out. So now, finals are over tomorrow. I plan on getting 10 hours of sleep the next two days, then hitting the gym hard on Thursday.
It's amazing how much intensity and focus you can get back with a week out of the gym.
This revived intensity is what is known as being bit by the Iron Bug!
Good luck with school and training. Adam.

[Kristen]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by OldSchool:
Hey Kristen, that's OK, everyone gets in a rut sometimes.
Yeah, writing everything down isn't necessary.
Believe me I work full-time and go to college full-time, so I know how ya feel.
With all the experience you have with eating and working out now, you can feel what your body needs.
Listen it will tell you. You may even need a break from training.
I've got finals this week, so I took the week off lifting.
Before the break I had been lifting 7 months straight, hardcore.
Lately I've gotten a small cold, and my intnesity is down in the gym.
These are two signs you need a break. Also, you can't grow if you're stressed out. So now, finals are over tomorrow. I plan on getting 10 hours of sleep the next two days, then hitting the gym hard on Thursday.
It's amazing how much intensity and focus you can get back with a week out of the gym.
This revived intensity is what is known as being bit by the Iron Bug!
Good luck with school and training. Adam.<hr></blockquote>

OldSchool -
Thanks so much for the support - I most definitely am in need of it! I'm in a similar situation - between work, school, trying to live, I'm just stressed in general. This is my last week of classes, and just about everything is coming to a close. Have tons of stuff due, and have been running around like crazy trying to organize my life! No one ever said life was easy, but why does it have to seem hard all at once!
I probably could use a break from training too - haven't taken a break for ummmmmm...I can't remember when I took my last "break". Motivation and intensity are definitely down (and I had a cold too - must be a school thing!), but on occasion I'll have an AWESOME workout, and think that I can go on, just grinding my body into the ground (and I know that's what I'm doing!) I tend towards the "more is better side" - note to self: more is NOT better! I get so wrapped up in everything, that it's hard to stop -that's just me being obsessive compulsive.
Well, I'm going to try changing things up a bit, and see how my body responds. I know it wants something - I just have to figure out what that something is!
Thanks again, and the best of luck with school/finals and your revved training! We all need some Iron Bugs... images/icons/smile.gif

Special K

[Kristen]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by T-Dawg:
Hi Kris
Your Physique and personality are your very best selling points You carry lots of Charisma...
Best Wishes<hr></blockquote>

T-Dawg -
Thank you so much for the tips and compliments! graemlins/images/icons/laugh.gif I know that I'm still young and have a long way to go in whatever I decide to do with myself - this might sound strange, but I must learn how to better appreciate my youth! I've always been a very forward thinker, always looking to what the future may hold. This isn't necessarily a bad thing, but I can't neglect the here and now!
Thanks so much for the site...I'm looking checking it now! I don't think we get it at my gym...just might have to subscribe images/icons/smile.gif
Again, thanks much, and the best of luck to you!

Special K graemlins/images/icons/laugh.gif

[T-Dawg]

Hi Kris

Not bad with your pics and journal you have a lot of youth on your side so take advantage of the opportunity. I came across this magazine called Natural Muscle you might have heard of it?? Its free when you see it laying in a gym or you can subscribe to it, the articles are geared alot to female bodybuilders and fitness chicks. There is lots of good info there.. You can check them out also on the net www.naturalmuscle.net (http://www.naturalmuscle.net)

Ive been training for about 8 years one tip you might be able to use.

Your Physique and personality are your very best selling points You carry lots of Charisma...

Best Wishes

[Jolie]

Um, heeellllloooooooooo!!!!!!

Where are you K???

I know, you must be working out!! images/icons/laugh.gif images/icons/laugh.gif

[Kristen]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Jolie:
Um, heeellllloooooooooo!!!!!!

Where are you K???

I know, you must be working out!! images/icons/laugh.gif images/icons/laugh.gif <hr></blockquote>

Ummmmmm HI! graemlins/wavey.gif
Takin a little break from writing and writing and writing everything down...since I stopped being so obsessive compulsive about everything, I feel much better, and look much better to boot (and even BETTER since last Monday - see my rant in STB!)! I will post more pics in a few weeks so you all can see what I've been up to...heh heh heh...thanks for checkin up on me hun! graemlins/images/icons/laugh.gif

Special K

[Jolie]

Just checking up on the girl who checks up on me!! images/icons/laugh.gif images/icons/laugh.gif

It's give and take...

I hear ya on the obsessiveness about writing everything down! My workouts are so much better when I don't obsess about writing every single set and weight.

[Kristen]

Hmmmm haven't seen this one for a long time!!!