The HYPERplasia Challenge: Bombflower's cut

[bombflower]

This will be my journal for the HYPERplasia Challenge. Stats, goals, workout split, and diet to come soon.

Good luck to everyone else participating!

[William Ustav]

Good luck! /forum/images/graemlins/laugh.gif

[bombflower]

[ QUOTE ]
Good luck! /forum/images/graemlins/laugh.gif

[/ QUOTE ]

Thank you /forum/images/graemlins/grin.gif

[bombflower]

here is the split I plan on using for my cut

DAY1: chest, back
DAY2: shoulders, traps
DAY3: cardio, abs
DAY4: legs
DAY5: cardio, abs
DAY6: biceps, triceps,(forearms?)
DAY7: rest

Now, there may be more rest days in there, I'm not sure right now. This is what I plan on keeping as a split throughout the challenge, however, school will be going on so I will only be able to lift after school during the week and mornings on the weekends.

I do plan on doing 10 minutes of cardio on non-cardio days as a warm-up.

I still need to figure out a routine for:
chest, back
legs
biceps, triceps, (forearms?)

I have my shoulder and trap one figured out. I plan on going along with the 8-week workout here on ABC. I wanted to do the leg workout here as well, but unless I find an alt. to Sissy Squats, I might just have to stick with coming up with one on my own or borrowing one from the 12/13 week workouts.

I really need to get moving on planning everything since start day is drawing closer, and closer.

I have my diet to plan as well. Might stick to the 13-week as a base for that as. Meals are easy to figure out, it's just the staying on track thing I have problems with sometimes.

Once I get everying sorted out as far as my workouts and diet goes, I'll post those.

[**DONOTDELETE**]

[bombflower]

[ QUOTE ]
[ QUOTE ]
I still need to figure out a routine for:
chest, back
legs
biceps, triceps, (forearms?)

[/ QUOTE ]

Have you checked out the routines we have here? They're awsome!

[/ QUOTE ]

Yes, actually I've been checking those out a little bit, and may actually end up using them because I still don't know *enough* to make up my own and hit all areas of the muscles.

Also, I know that everyone at ABC would be able to help me figure out alternatives to exercises I won't be able to perform, so that won't be in issue /forum/images/graemlins/smile.gif

Hopefully tomorrow I can get everything, if not most, of it worked out.

[ironteen rich]

GO GURL GO GURL remember squats help with the but /forum/images/graemlins/wink.gif

[a-folov]

And we all know how important the butt is in bodybuilding.

[bombflower]

I've almost got my workouts figured out (for the beginning 8-weeks anyways).

I decided to go along and stick with most of the workouts on ABC.

Here's what I have so far:

+chest: 8 Weeks to Bigger Pecs
+back: Barn Door Back Massacre
+shoulders: 8-Week Animalistic Shoulder Blitz
+traps: shrugs with db&bb w/ drop sets (as suggested by yu)
+legs: still working on this one
+biceps: 8 Weeks to Fuller, Bigger, Higher Peaking Biceps(first 8 weeks) 8 Weeks to Bigger Biceps 2(after first 8 weeks to end of challenge)
+triceps: 8 Week Triceps
+forearms: 8 Weeks to Bigger Forearms(first 8 weeks) 8 Weeks to Bigger Forearms 2(after first 8 weeks to end of challenge)
+cardio: hiit
+abs: still working on this one

Now I must start reading these workouts so I'll know what I'm getting myself into!

Oh yeah, I had a question about traps - I was going to do the 8-weeks to freaky traps, but thought that might be a bit too much AND because I don't have any straps available for use. The second half of the shoulder workout incorperates traps, however, would it be fine it I just did regular shrugs instead of a whole program? Or does anyone have some sort of trap exercises I could follow?

Thanks.

[**DONOTDELETE**]

[William Ustav]

Wow, girl! That's gonna be a lot of hardcore training for ya! This is just my opinion, but maybe you shouldn't go too hardcore on each muscles every week. For example, if I were you, I'd do the 8 weeks to bigger biceps together with the 8 weeks to bigger forearms, and work the rest of the muscles with more "normal" programs /forum/images/graemlins/tongue.gif

I have to stress that this is just my personal opinion, it's just that I find it better to concentrate extremely hardcore on one or two musclegroups at a time. Or do a full hardcore workout program like Jacob's 24 week mass blitz.

Still, this is just my opinion /forum/images/graemlins/smile.gif I'm sure you'll do great!

[Elle]

/forum/images/graemlins/grin.gif /forum/images/graemlins/grin.gif /forum/images/graemlins/grin.gif /forum/images/graemlins/grin.gif

Hey girl....are you ready for some crazy competition? /forum/images/graemlins/cool.gif

[bombflower]

[ QUOTE ]
/forum/images/graemlins/grin.gif /forum/images/graemlins/grin.gif /forum/images/graemlins/grin.gif /forum/images/graemlins/grin.gif

Hey girl....are you ready for some crazy competition? /forum/images/graemlins/cool.gif

[/ QUOTE ]

Yes, I am /forum/images/graemlins/grin.gif

Good luck Elle!!

[bombflower]

[ QUOTE ]
Or do a full hardcore workout program like Jacob's 24 week mass blitz.


[/ QUOTE ]

Actually, that's a much better idea. This is my first challenge and school will start tomorrow which might not give me as much time as I would like to have in planning the workout part of this out. Everything I need is in the 24-week blitz and it will be easier having it all in one place instead of having to go back and forth to all the different programs.

Thank you so much for the suggestion!

So scrap my split I had posted previously everyone! I'm going to go with this /forum/images/graemlins/smile.gif

Diet will still be cutting, so no, I'm not switching to a bulk, just switching programs.

[**DONOTDELETE**]

[Tuf]

Good luck, Bombflower! I'm thinking about doing that workout program for my bulk, so I'll be very interested in reading your journal! /forum/images/graemlins/smile.gif

[bombflower]

I thought I would go ahead and post my new training split.

Monday: Chest, Shoulders, Triceps
Tuesday: Cardio, Abs
Wednesday: Back, Biceps, Forearms
Thursday: Quads, Hamstrings, Calves
Friday: REST!
Saturday: Cardio, Abs
Sunday: Start over

How does it look? Everything in it is from the 24-workout mass blitz, minus the added cardio days and I took away one rest day and changed the remaining one to Friday instead of Saturday.

This weekend I'm going to read, read, read! I need to get my workouts written down (for the first week or two at least) and hopefully everything will go smoothly. I think I will do my diet day-by-day instead of planning it all out at once. It'll just be a little easier for me that way, and I usually stick to the same foods for at least 4 out of the 6-7 meals I consume daily.

I can't wait for the challenge! It starts Monday! Already really, really close /forum/images/graemlins/grin.gif

[schless]

I'm bulking, and am reconsidering the split listed in my journal, so I popped over to check out this mass blitz myself. Looks pretty intense, though I didn't see any ab work in there. If I do that workout, like you, I think I'll throw abs in there somewhere.

Good luck with your cut! /forum/images/graemlins/smile.gif

[bombflower]

[ QUOTE ]


Good luck with your cut! /forum/images/graemlins/smile.gif

[/ QUOTE ]

Thanks Schless! /forum/images/graemlins/smile.gif

[Workout2001]

Good Luck, Bomflower. Heavy duty workout there!

[bombflower]

It's Sunday, August 31'st @ 205AM. I've had what I'm counting on being my last cheat until Thanksgiving a few hours ago. Some store-bought forzen quasadillas(sp), some candy, and some Blue-Bunny ice cream. Do I feel bad? Yes. But I'm counting on myself to be strong and do good for this challenge. I might need some extra support with the diet. The weekends (and sometimes weeks too) are harder for me. Come Friday I'm tired from school all week and usually in the mood to sit back and relax. I think I will pre-cook more of my meats.

I made a batch of turkey burgers around Tuesday and stored the extras in the freezer and have been eating those for my meal 2s all week. Just pop them in the micro-wave for 3 minutes and slap it between some veggie cheese and two slices of low-carb bread with some mustard, some lettuce, and a bit of catsup. Mmm.

I'm really tired right now and must get well-rested for another day of not doing much (my gym is closed through Monday and doesn't re-open until Tuesday).

I need to read up! I haven't done any reading this weekend!

[bombflower]

Ah yes! Tueaday's meal plan (I promise I am going to sleep after this!)

So here it is, Tuesday's meal plan everyone. Ratios are kind of screwy, but I will tweak them. However, I want some "critiques" first.

meal1@7am-ish: breakfast
1/4 C. Oatbran
1/5 C. FF Cottage Cheese
2 Tbsp. Smucker's SF Apricot Preserves
1/2 Tbsp. Smucker's Natural PB
5 Egg Whites
1 Egg Beater
CALS: 320 - 50%/35%/15%

meal2@11am: "lunch"
1 Homemade Turkey Burger
2 Slices Wonder Light Whole Wheat Bread
1 Swiss Veggie "Cheese" Slice
1/4 Tbsp. Tomato Catsup
Some Mustard
8 Peanuts
CALS: 324 - 56%/23%/20%

meal3@3pm: pre-workout
1 Boneless, Skinless, Chicken Breast
1 C. Canned, Whole Green Beans
CALS: 290 - 55%/11%/34%

meal4: pwo
1 1/2 Scoops ON Whey Protein
CALS: 180 - 72%/16%/11%

meal5: "dinner"
4 Oz. Beef Tenderloin Steak
1 C. Canned Spinach
CALS: 264 - 39%/5%/56%

meal6: before bed
1/2 C. FF Cottage Cheese
1 Tbsp. Smucker's Naturyal PB
2 Tbsp. Smucker's SF Apricot Preserves
1/2 Scoop ON Whey Protein
CALS: 260 - 42%/28%/30%

DAILY TOTALS/ CALS: 1638 - 52%/20%/28%

What does everyone think?

[ThePunisher]

The percentage of fat in meal 5 looks like it might be too high. Are you sure it's only 5% carbs, becuase you have a whole cup of spinach? If it is maybe you could add some brocolli with it. If the fat is right, maybe the steak you're eating is too high in fat, especially on a cut. Another tip I could give you, which is also something I need to follow is to add a few more EFA's through the use of oils such as flax, canola etc. ( I know you know them)

But overall, looks good, keep it up, and good luck.

[bombflower]

Yeah, the steak was high. I'm going to check out other steaks at the grocery store tomorrow. I think going for a sirloin instead of a tenderloin might be a better idea. The tenderloins I have now are a little too big and would have to be cut anyways to get them down to around 4oz raw.

The only oils I have right now are canola. So I'm basically relying on nuts, peanutbutter, and flax seeds for my efas. Now that I think about it, I didn't include any flax seeds. I think I'll re-work this tonight.

Thanks for the advice irandall!

[ThePunisher]

If the only oil you have right now is canola, why don't you use that as well.

[bombflower]

[ QUOTE ]
If the only oil you have right now is canola, why don't you use that as well.

[/ QUOTE ]

I'm not big on greasy or oily things. They make me feel gross just touching them. And the taste... bleck!

[ThePunisher]

[ QUOTE ]
[ QUOTE ]
If the only oil you have right now is canola, why don't you use that as well.

[/ QUOTE ]

I'm not big on greasy or oily things. They make me feel gross just touching them. And the taste... bleck!

[/ QUOTE ]

Really. I find you can't even taste it. And it's a good source on monosaturates.

[Cristy]

bombflower,
Just wishing you lots o' luck! And it seems like you're
really putting a lot of effort into this challenge!!
You're going to kick some butt girl! /forum/images/graemlins/grin.gif

[**DONOTDELETE**]

[bombflower]

It's Monday! 1st day! The only downfall of it being Monday is that today happens to be Labor Day, so my gym is closed. This means no workout today for me /forum/images/graemlins/frown.gif

I'm counting this as my rest day. So I won't be taking this upcoming Saturday off, unless the 24-workout blitz kicks my arse for the first week, then we'll see.

I must go take measurements! I need to get those posted.

I'm thinking of talking my brother into helping me take a 9-point caliper test... we'll see. If not, I'll have to stick to the 3-point.

Foods will be posted at the end of the day.

[Elle]

[ QUOTE ]

meal1@7am-ish: breakfast
1/4 C. Oatbran
1/5 C. FF Cottage Cheese
2 Tbsp. Smucker's SF Apricot Preserves
1/2 Tbsp. Smucker's Natural PB
5 Egg Whites
1 Egg Beater
CALS: 320 - 50%/35%/15% <font color="orange"> Looks good! </font>

meal2@11am: "lunch"
1 Homemade Turkey Burger
2 Slices Wonder Light Whole Wheat Bread <font color="orange"> Ummmm....bread? </font>
1 Swiss Veggie "Cheese" Slice
1/4 Tbsp. Tomato Catsup
Some Mustard
8 Peanuts
CALS: 324 - 56%/23%/20%

meal3@3pm: pre-workout
1 Boneless, Skinless, Chicken Breast
1 C. Canned, Whole Green Beans <font color="orange"> How about adding some starchy carbs for energy....you're gonna need it with your workout plan! </font>
CALS: 290 - 55%/11%/34%

meal4: pwo
1 1/2 Scoops ON Whey Protein <font color="orange"> No simple sugars? </font>
CALS: 180 - 72%/16%/11%

meal5: "dinner"
4 Oz. Beef Tenderloin Steak
1 C. Canned Spinach
CALS: 264 - 39%/5%/56%

meal6: before bed
1/2 C. FF Cottage Cheese
1 Tbsp. Smucker's Naturyal PB
2 Tbsp. Smucker's SF Apricot Preserves <font color="orange"> I would leave out the PB &amp; preserves....and even the whey. Have more cc and some leafy veggies! </font>
1/2 Scoop ON Whey Protein
CALS: 260 - 42%/28%/30%

DAILY TOTALS/ CALS: 1638 - 52%/20%/28%

What does everyone think?






[/ QUOTE ]

[bombflower]

[ QUOTE ]
[ QUOTE ]

meal1@7am-ish: breakfast
1/4 C. Oatbran
1/5 C. FF Cottage Cheese
2 Tbsp. Smucker's SF Apricot Preserves
1/2 Tbsp. Smucker's Natural PB
5 Egg Whites
1 Egg Beater
CALS: 320 - 50%/35%/15% <font color="orange"> Looks good! </font>

meal2@11am: "lunch"
1 Homemade Turkey Burger
2 Slices Wonder Light Whole Wheat Bread <font color="orange"> Ummmm....bread? </font>
1 Swiss Veggie "Cheese" Slice
1/4 Tbsp. Tomato Catsup
Some Mustard
8 Peanuts
CALS: 324 - 56%/23%/20%

meal3@3pm: pre-workout
1 Boneless, Skinless, Chicken Breast
1 C. Canned, Whole Green Beans <font color="orange"> How about adding some starchy carbs for energy....you're gonna need it with your workout plan! </font>
CALS: 290 - 55%/11%/34%

meal4: pwo
1 1/2 Scoops ON Whey Protein <font color="orange"> No simple sugars? </font>
CALS: 180 - 72%/16%/11%

meal5: "dinner"
4 Oz. Beef Tenderloin Steak
1 C. Canned Spinach
CALS: 264 - 39%/5%/56%

meal6: before bed
1/2 C. FF Cottage Cheese
1 Tbsp. Smucker's Naturyal PB
2 Tbsp. Smucker's SF Apricot Preserves <font color="orange"> I would leave out the PB &amp; preserves....and even the whey. Have more cc and some leafy veggies! </font>
1/2 Scoop ON Whey Protein
CALS: 260 - 42%/28%/30%

DAILY TOTALS/ CALS: 1638 - 52%/20%/28%

What does everyone think?






[/ QUOTE ]

[/ QUOTE ]

Thanks elle! That helps a lot. I have to have the preserves in meal 6 because the cottage cheese taste makes me gag without it. I'll definately be chnaging some things though. This cut is going to be a great learning experience for me, as far as figuring out what works in my diet.

In my pre-workout meal, what type of starchy carbs do you reccommend? I'm done with sweetpotatoes. I can't stomach those anymore, so I need alternatives.

The bread in meal two is low-carb, low-cal, low fat. There's only 18g of carbs per slice and only 80 calories per two slices. I figured if it's the only bread I'll probably be eating in a day, then it would be better to have the low-carb, which is what I regularly eat anyways.

And post-workout, I don't have any malto or dex, and I've been told fruit is horrible post-workout, so I don't eat it with my shake anymore. I figured since I don't have any malto or dex that it would be better if I just stuck with a regular, plain pwo shake instead of trying to substitute it for other things.

[Elle]

Try a regular baked potato, kashi or some brown or wild rice! /forum/images/graemlins/smile.gif I find if you don't eat complex/starchy carbs before a workout...you crash and burn bay-bee! /forum/images/graemlins/tongue.gif

What I do with cc to make it easily edible....put it in the food processor to make it creamy...add spices to make it taste like a veggie dip (Add garlic and oregano for it to taste like tzaziki! YUM!...mix with chopped up cucumber). Cut up some green veggies and you have a great meal 6! /forum/images/graemlins/smile.gif

I'll be posting cutting recipes in the recipe forum shortly. Refer to them anytime! /forum/images/graemlins/smile.gif

[bombflower]

[ QUOTE ]
Try a regular baked potato, kashi or some brown or wild rice! /forum/images/graemlins/smile.gif

[/ QUOTE ]

Do you mean Kashi as in the cereal? Which one? I know they have 3 different types.

[Elle]

Plain Kashi....not the cereal. It's just the mix of grains without any sugar added. You just add water and boil it for 25 minutes. Depending on how you flavor it you can make it breakfat (add cinnamon &amp; splenda), or a lunch/dinner (cook with chicken broth instead of water)....there are other cooking ideas on the box.

You can find it in the organic section in supermarkets!

[ QUOTE ]
I thought I would go ahead and post my new training split.

Monday: Chest, Shoulders, Triceps
Tuesday: Cardio, Abs
Wednesday: Back, Biceps, Forearms
Thursday: Quads, Hamstrings, Calves
Friday: REST!
Saturday: Cardio, Abs
Sunday: Start over

How does it look? Everything in it is from the 24-workout mass blitz, minus the added cardio days and I took away one rest day and changed the remaining one to Friday instead of Saturday.

This weekend I'm going to read, read, read! I need to get my workouts written down (for the first week or two at least) and hopefully everything will go smoothly. I think I will do my diet day-by-day instead of planning it all out at once. It'll just be a little easier for me that way, and I usually stick to the same foods for at least 4 out of the 6-7 meals I consume daily.

I can't wait for the challenge! It starts Monday! Already really, really close /forum/images/graemlins/grin.gif



[/ QUOTE ]

Looks good But back and legs are two of the biggest muscle groups. here is what i would do.

Chest/Shoulders( with traps)/Tris
Back/Bis/Forearms
Cardio/abs
Legs/Calves
Rest
Cardio/abs
Start Over

[bombflower]

Okay, so many thanks to chechkin for helping me figure my bf% out.

I'm kind of dissapointed at it's 20.14% for 9-point test.
The 7-point test makes me happier at 16.78%.

I think I'll post both (thanks to afolov's journal for that idea!).


So, my goal for the challenge is to get down to around 15%. I'm wondering if this will be achieveable in 12 weeks? Considering it took me 5 months to get up to 20%...

[akufadum]

Don't worry. You can EASILY drop 5% in 12 weeks

[bombflower]

Okay, I've tweaked the meal plan I posted, and have decided to try and use it for the entire week, then make a new one up for next week this weekend. Although, my calories are kind of low in this one, so if I do use it the entire week, I may add extra in certain meals. Like extra veggies, extra eggs for breakfast, etc., depending on what day it is and what workout I'm doing that night.



Here it is:

meal1
1/4 C. Oatbran
1/5 C. FF Cottage Cheese
2 Tbsp. Smucker's SF Apricot Preserves
1/2 Tbsp. Smucker's Natural PB
5 Egg Whites
1 Egg Beater
CALS: 320 - 50%/35%/15%

meal2
1 Homemade Turkey Burger
2 Slices Wonder Light Whole Wheat Bread
1 Swiss Veggie "Cheese" Slice
1/4 Tbsp. Tomato Catsup
Some Mustard
16 Peanuts
CALS: 324 - 56%/23%/20%

meal3
1 Boneless, Skinless, Chicken Breast
1 Medium Dole Potatoe
CALS: 350 - 45%/28%/27%

meal4
1 1/2 Scoops ON Whey Protein
CALS: 180 - 72%/16%/11%

meal5
1 Boneless, Skinless, Chicken Breast
1 C. Canned Spinach
CALS: 294 - 59%/4%/37%

meal6
1/2 C. 4% Cottage Cheese
4 Small Celery Stalks
5 Broccoli Flowerets
2 Tbsp. FF Italian Dressing
16 Peanuts
CALS: 199 - 34%/26%/41%

DAILY TOTALS/ CALS: 1667 - 52%/23%/25%

If there is still more I can fix, please let me know! Thanks!

[bombflower]

[ QUOTE ]
bombflower,
Just wishing you lots o' luck! And it seems like you're
really putting a lot of effort into this challenge!!
You're going to kick some butt girl! /forum/images/graemlins/grin.gif

[/ QUOTE ]

Thanks Cristy! Are you participating in the challenge?

[bombflower]

Here are today's food ratios and calories.

I would post all the meals, but I dont feel like doing that right now.

calories: 1356
P 48%
C 24%
F 28%

Calories are low because I woke up around 11am and am going to bed soon. Therefore I didn't have time to get 6 meals in.

I'm happy with my ratios. They're pretty close to a 50/30/30 split.

[bombflower]

Workout day 1 is finally here!

Today is chest, shoulders, and triceps. I'm doing the 24-workout, so I won't bother posting the whole speal as far as what exercises I will be performing and what my weight/rep numbers are either. I don't write those down and I never remember them anyways.

I can't wait to get in to the gym today! 1 more hour...

[Elle]

[ QUOTE ]
I'm doing the 24-workout, so I won't bother posting the whole speal as far as what exercises I will be performing and what my weight/rep numbers are either. I don't write those down and I never remember them anyways.



[/ QUOTE ]

But you should be tracking that!!!!! /forum/images/graemlins/shocked.gif I'm a gym nerd....I've got my gym journal tucked under my arm everywhere I go! It makes a big difference in tracking your progress!

Just a bit of friendly advice! /forum/images/graemlins/laugh.gif It made a world of difference for me!

[bombflower]

[ QUOTE ]
[ QUOTE ]
I'm doing the 24-workout, so I won't bother posting the whole speal as far as what exercises I will be performing and what my weight/rep numbers are either. I don't write those down and I never remember them anyways.



[/ QUOTE ]

But you should be tracking that!!!!! /forum/images/graemlins/shocked.gif I'm a gym nerd....I've got my gym journal tucked under my arm everywhere I go! It makes a big difference in tracking your progress!

Just a bit of friendly advice! /forum/images/graemlins/laugh.gif It made a world of difference for me!

[/ QUOTE ]

It's tempting. I wouldn't mind writing it all down, but I really just like to get in and get out, especially since I'm not able to make it in until around 5-6pm. And I have to worry about homework (if I have any), showering, preparing meals, getting stuff ready for school. So I try and keep my time there as short as possible (if possible).

Maybe next summer I can start keeping track, or I could do it on the weekend. Like every Sunday maybe. At least then I'll be able to see progress instead of looking at the numbers go up even slower.

Maybe I'll try it.

Thanks for the advice!

[Elle]

It's easy to do....you just write the #'s down between sets! /forum/images/graemlins/smile.gif It's just a matter of getting used to it I guess! /forum/images/graemlins/smile.gif

[Jenn]

I can never remember from week to week what poundages I used.

How do you remember all the weights that you used? I would think with everything else on your mind that the journal would help ease some stress.

It only takes a sec to update. You can do it between sets.

[bombflower]

So how did the first workout day go for me? I'm not completely happy with it, but it being the beginning of a new program, I already knew it wasn't going to be perfect. Not only this, but the weight room was crouded (per usual). I had to substitute the dips (triceps) for tricep cable pressdowns. I really would have liked to do my dips. Ah well.

I did try and write down my weights, but with so much going on in the weight room with so many people, and as I said, it was the first day of a new program as well, it was hard to write everything down.

There is always tomorrow! Hopefully I can get more written down then. Or maybe I should just start recording stuff next week since I should be a little more familiar with the new program.

Meals today are the exact same from what I've previously posted yesterday night. So far I've not cheated. I've only had a little extra peanut butter and a bite of a peach before I decided not to eat it and to stick to the plan.

This will make 2 days clean! It's not been easy. Yesterday was a cookout at my aunts, and well, I didn't touch a thing there except two diet pepsis I drank, which was better than digging into the tortilla chips and taco dip or eating a cheeseburger or the cucumbers my mom made (they were in some sauce she makes for them with mayo&amp;sugar).

Anyways, off to finish my pwo shake, shower, and make meal 5!

[ QUOTE ]

meal1
1/4 C. Oatbran
1/5 C. FF Cottage Cheese
2 Tbsp. Smucker's SF Apricot Preserves
1/2 Tbsp. Smucker's Natural PB
5 Egg Whites
1 Egg Beater
CALS: 320 - 50%/35%/15%

meal2
1 Homemade Turkey Burger
2 Slices Wonder Light Whole Wheat Bread
1 Swiss Veggie "Cheese" Slice
1/4 Tbsp. Tomato Catsup
Some Mustard
16 Peanuts
CALS: 324 - 56%/23%/20%

meal3
1 Boneless, Skinless, Chicken Breast
1 Medium Dole Potatoe
CALS: 350 - 45%/28%/27%

meal4
1 1/2 Scoops ON Whey Protein
CALS: 180 - 72%/16%/11%

meal5
1 Boneless, Skinless, Chicken Breast
1 C. Canned Spinach
CALS: 294 - 59%/4%/37%

meal6
1/2 C. 4% Cottage Cheese
4 Small Celery Stalks
5 Broccoli Flowerets
2 Tbsp. FF Italian Dressing
16 Peanuts
CALS: 199 - 34%/26%/41%

DAILY TOTALS/ CALS: 1667 - 52%/23%/25%

If there is still more I can fix, please let me know! Thanks!



[/ QUOTE ]

[falser]

Getting into a routine is always difficult, but pretty soon you'll find it second nature. I also recommend trying to write down even approximately what you workout consisted of. I find it very useful to review what I did in last week's workout so I can go into the gym with a plan of what exercises I'm going to do, and what amount of reps I'm going to try and break.

I don't write down everything I do while I'm working out. I too just can't be bothered to bring a pen and paper with me. But immediately after my workout I come home and write what I did while drinking my pwo shake - just make it a habit. After a few times through your split you'll know offhand how much weight you were using and then you just need to remember approximately how many reps you did on the sets.

Keep at it bombflower!

[bombflower]

So much for sticking to the plan.

I ate more than intended. I was hungry! I didn't eat anything bad though. Just more peanut butter on some low-carb bread with sugar free jelly, a soy "chicken" pattie and some peanuts and a peach.

Oh well. I don't consider this a cheat because it was all clean food and justifiable. I should have added some extra into my meals today. Lifting, especially after taking almost a week off, makes me extra hungry because it takes extra energy.

I'll know for next time now.

you can do it baby youre the BOMB-flower!

[bombflower]

I had an awesome cardio session tonight. I then did some ab work. It was great fun.

Does anyone have any good oblique exercises they like to use? I've been ignoring them far too long and it's time to start working them. I can't neglect them any longer.

Food today = stuck to diet. However, I went out to dinner with my dad and brother and ordered the turkey salad plate and it came with potato salad, which I found out was potato salad after I had eaten some of it. Of course, I felt sick to my stomach right away and didn't touch any more of it. Yuck. I hate potato salad. I also got one egg white with it and some fruit, which I didn't touch too much of (it was all covered in potato salad! bleck!) and a few cucumber slices. Those were yummie.

Today was a good day. Tomorrow will be better!

[schless]

Hey girl! Just wanted to see how you're liking the 24 workout mass blitz. So far so good for me, but it's only been two workouts. /forum/images/graemlins/smile.gif I converted the thing into an excel spreadsheet (yeah, I'm a bit retentive) with columns for my weights and reps, so it takes seconds to record what I did. You might want to think about doing something similar. The cool thing is when you go back and compare wts at the end of the blitz and see how far you've come.

Looks like you're really committed to cleaning up your diet too, which is awesome.

Keep up the good work! /forum/images/graemlins/cool.gif

[bombflower]

[ QUOTE ]
Hey girl! Just wanted to see how you're liking the 24 workout mass blitz. So far so good for me, but it's only been two workouts. /forum/images/graemlins/smile.gif I converted the thing into an excel spreadsheet (yeah, I'm a bit retentive) with columns for my weights and reps, so it takes seconds to record what I did. You might want to think about doing something similar. The cool thing is when you go back and compare wts at the end of the blitz and see how far you've come.

Looks like you're really committed to cleaning up your diet too, which is awesome.

Keep up the good work! /forum/images/graemlins/cool.gif

[/ QUOTE ]

I'm loving it. It was time for a new split anyways. I've never done biceps and triceps on opposite days before, so that's new to me. We'll see how it goes when I do biceps with back and forearms tomorrow. I've also never done my back on an opposite day from chest either. But I can't wait!

I have excel, so printing off a workout spreadsheet sounds like an even better idea (especially since I like having everything organized). When I get working ink I'll definately be doing that!

The diet thing isn't easy, but it's getting easier day by day. Each time I crave something I can't be eating with the cut, I just tell myself "no" and remind myself of my goals. This is really helping.

[W8lifter2]

You'll like the new split, and really feel your biceps pumped after working back. Good luck! /forum/images/graemlins/cool.gif

[Debbie9999]

Here's a tip to keeping a journal:

Go in with a journal made up BEFORE your workout. You proably have a good idea what you will be doing. Then, all you have to do is update it as you go. It is pretty easy to jot down a poundage when the exercise description is already there.

Keeping a journal keeps me organized. And it helps to make sure that I hit all body parts properly and it also helps to motivate me to eek out that last rep, etc.

Also, I just use a plain peice of paper - no spreadsheet/database/downloadable program. If you get ambitious, use a text editor to "type" it up.

[bombflower]

<font color="red"> DAY 4 / WEEK 1 </font>
So it's already day 4 of the challenge, and day 3 for workouts for me.

Tonight is back/biceps/forearms. I'm leaving for the gym in one hour! I can't wait!

Here's what I've had to eat so far today (my post-workout shake is included, but I haven't had it yet because I still have to workout):

<font color="orange"> meal1: breakfast@7am-ish </font>
4 egg whites
1 whole egg
1/3 c. oats
1/5 c. ff cottage cheese
1 tbsp. sugar free apricot preserves

<font color="orange"> meal2: lunch@11am </font>
2 slices wonderlight whole wheat bread
1 slice of soy swiss "cheese"
some lettuce
some mustard
1/4 tbsp. catsup
4 oz. jennie-o turkey breast slices

<font color="orange"> meal3: pre-workout@3pm </font>
6.5 oz. jennie-o turkey breast slices
1 tbsp. catsup
1 medium dole potato
some mustard

<font color="orange"> meal 4: post-workout@650pm</font>
1 scoop on choc. whey protein
some splenda for sweetness

<font color="orange"> meal5: @8pm </font>
1 boneless, skinless, chicken breast
1.5 c. broccoli

<font color="orange"> meal6: @ 10pm </font>
3/4 c. 4% cottage cheese mixed w/ 2 servings sugar free lime jell-o
1 tbsp. natty pb
4 broccoli flowerets
3 small stalks of celery
5 slices cucumber
2 tbsp. kraft low cal/fat free italian dressing

ratios: 51/25/23 calories: 1716

I need more fats! I will get those tonight. I will also post the last two meals once I have them figured in. And hopefully I'll have time to post about how my workout went tonight as well.

Also- I re-measured my wait and abdomin today with the tape measurer, and found that I was 3-inches less than when I measured the first time. It was right after I woke up this morning that I did this, so when I first measured on september 1st it was around bed time and I of course had all 6 meals in by then so that's why it was higher.

I think from now on I will be taking measurements first thing in the morning. This gives me a more accurate idea of where I'm at. I'm not complaining about the -3 inches though!

[Debbie9999]

I have a "diet" question for you. How hungry are you in the morning? Since your calories were a tiny bit low, I wonder if you should squeeze in a snack in the morning and then slightly adjust lunchtime. Of course, each person is different and do whatever works best for you, but for me, lunch is Meal #3. And, my last meal is no later than 8:00.

If it isn't broke then don't fix it, so if your meals work for you then great. I only want to help.

[schless]

[ QUOTE ]
I have excel, so printing off a workout spreadsheet sounds like an even better idea (especially since I like having everything organized). When I get working ink I'll definately be doing that!

[/ QUOTE ]

Since we're both doing the same workout, I'm happy to send you my spreadsheet if you'd like. Just PM me with your e:mail address. I have each day on it's own 1/2 sheet that I take to the gym. I've preprinted the exercise, number of reps, and execution notes as needed. So then all I have to do is jot down the weight I use (and change the reps if I fail earlier than I should). Very simple! Just PM me if you want to have a look at it.

[bombflower]

<font color="red"> DAY 5 / WEEK 1 </font>

AWESOME cardio and ab workout tonight! I finally hit my obliques by doing twists with a 15 pound bar behind my head. I want something to hit them harder next time. Along with that:

swiss ball crunches: 15x2
hanging leg raises: 10x3
machine cruches: 10x3 / set1: 75lbs -- set2: 80lbs -- set3: 85lbs

I ran a full 20 minutes, minus the 30 seconds I had to pause the tredmill to go get a drink of water. So I had a really good HIIT session. I only got up to 8mph for a minute though. I probably should be going a little higher. At least to 8.3mph for 30 seconds. I'll shoot for that next time. I love my cardio sessions. Especially when I do HIIT.

I'll post my meals later on tonight, most likely after I finish them. For now I must finish my pwo shake, reply to posts, and then shower! And maybe go clean my car (we have a 24 hour car wash!).

++++++++++++++++++++++++++++++++++++++++++++++++++ +++++++++++++++
As promised, here is today's food intake &amp; ratios:

<font color="orange"> MEAL#1 @ 730AM </font>
1/2 C. FF Cottage Cheese
4 Egg whites
1 Whole egg
1/3 C. Oatmeal
1 Tbsp. sugar free apricot preserves

<font color="orange"> MEAL#2 @ 11AM </font>
2 Slices wonder light wheat bread
1 Slice swiss veggie "cheese"
4 oz. jennie-o extra lean turkey breast slices
1/4 tbsp. catsup
some mustard

<font color="orange"> MEAL#3 @ 3PM </font>
1 boneless, skinless, chicken breast
1 medium dole potatoe

<font color="orange"> MEAL#4 POST-WORKOUT @ 7PM </font>
1 scoop on choc whey protein

<font color="orange"> MEAL#5 @ 8PM </font>
1 boneless, skinless, chicken breast
1 c. canned spinach

<font color="orange"> MEAL#6 @ 1115PM </font>
1/2 c. 4% cottage cheese w/ 2 servings sugar free lime jello mixed in
5 broccoli flowerets
2 celery stalks
5 cucumber slices
2 tbsp. kraft ff italian dressing
1 tbsp. natty pb

cals: 1723 -- ratios: 50/23/27

[bombflower]

[ QUOTE ]
I have a "diet" question for you. How hungry are you in the morning? Since your calories were a tiny bit low, I wonder if you should squeeze in a snack in the morning and then slightly adjust lunchtime. Of course, each person is different and do whatever works best for you, but for me, lunch is Meal #3. And, my last meal is no later than 8:00.

If it isn't broke then don't fix it, so if your meals work for you then great. I only want to help.




[/ QUOTE ]

I wish I wouldn't have to go 4 hours between breakfast, lunch, and meal 3... but I'm stuck with doing so until the second week of June. My school gave me the "A" lunch period, which is from 11-1130am. I'm lucky they didn't stick me in the "B" lunch period, as that would force me to wait about 5 hours between meals 1&amp;2.

However, I have upped my calories in breakfast. It's definately helping. My stomach hasn't growled at me an hour before lunch in a week now, so this is good.

Thanks for the suggestion though! /forum/images/graemlins/smile.gif

[**DONOTDELETE**]

[bombflower]

[ QUOTE ]
Hey BombFlower! You're doing great! Can you post individual site measurements for me? Thanks!

[/ QUOTE ]

No problem.

When I take my second set (I'm going to be doing them at the end of week two) I'll post a side-by-side comparison of my first measurements.

I figure if I do them at least every two weeks, I'll be able to notice more of a change.

Also, I need to weigh in. I think I will do so tomorrow morning before my workout. I need to start tracking those numbers as well!

[bombflower]

<font color="red"> DAY 6 / WEEK 1 </font>

Another great workout today! Today was legs. I love leg day. I didn't get sissy squats in, but I substituted them for low leg-presses.

The calf raises were brutal.

I'll post the entire workout later. I have it written out on a piece of paper in my back pack.

Also, I got anxious and decided I couldn't wait any longer. I weighed myself after my workout and got 129. If I'm correct, that should be about a 1lb loss. Although, I'm not sure how accurate the scale at the Y is because at the doctors back in August, I was at 136. Oh well. I'll stick with the one at the Y for now. I'm hoping this is mainly fat loss, as I am noticing a bit more definition in areas /forum/images/graemlins/grin.gif

++++++++++++++++++
I went ahead and just took my caliper measurements for beginning of week two. Here they are in MM

<font color="red"> week 1 </font> <font color="green"> week 2 </font>

<font color="red">
chest: 5
ab: 12
thigh: 15
sub: 18
tricep: 15
midax: 7
suprai: 9
bicep: 8
calf: 8

9point: 20.14 / 7point: 16.78
</font>

<font color="green">
Chest: 5
Ab: 11
Thigh: 14.5
Subscap: 17.5
Tricep: 14
Midax: 7
Suprai: 8.5
Bicep: 7
Calf: 8
weight = 129

9point? / 7point: 16.19
</font>

I took a guess at my subscap. measurement since I have no one to help me with that one this week. I figured 17.5 sounded resonable because my other measurements were only .5-1 mm difference.

If someone could help me figure the 9point again, that would be great. Thanks!

[bombflower]

Today sucks /forum/images/graemlins/frown.gif

I think I have food poisoning. And I think I know where I got it: from cottage cheese. I had some sitting my fridge that had been in there for 2-3 weeks, so I decided I'd better finish it off before it went bad. Obviously it went bad before I got it finished because since yesterday I've had abdominal cramping, dihareha(sp?), fever, headache, nausea... it really sucks.

I'm not working out today because of this, but I am trying to eat all of my meals, which is kind of hard because I feel sick to my stomach and the cramping doesn't help at all.

So hopefully tomorrow I can start week two of workouts.

I'll post my food consumption for today before bed tonight.

[bombflower]

Good news: I dont have food poisoning
Bad news: I have the stomach flu
More bad news: I'm eating a sundae right now and had split pea soup and biscuits for dinner. However, my first two meals were great, and I probably won't be eating for the rest of the night. My stomach keeps going from okay to worse and back to okay again.

[MikeM]

That's terrible. Not a great time for a stomach flu to happen. Hope you get better soon and get back on track with your diet and workouts!!! /forum/images/graemlins/smile.gif

[bombflower]

[ QUOTE ]
That's terrible. Not a great time for a stomach flu to happen. Hope you get better soon and get back on track with your diet and workouts!!! /forum/images/graemlins/smile.gif

[/ QUOTE ]

Thanks Mike!

Luckily, my mom assured me that I can't catch the same virus twice, so I'm hoping this is the last time I catch something like this... until after November anyways.

[Tuf]

I hope you are feeling better today, Bombflower!

[bombflower]

[ QUOTE ]
I hope you are feeling better today, Bombflower!

[/ QUOTE ]

Thanks tuf /forum/images/graemlins/smile.gif

I'm feeling a little better today. But I stayed home from school today because I'm still having problems in the bowel department. Though, I finally gave in and took some Imodium.

[Elle]

Good to hear you're doing better! /forum/images/graemlins/smile.gif

Don't blame ya for staing home from school! Poopie Pants is not a sexy nickname! /forum/images/graemlins/tongue.gif /forum/images/graemlins/grin.gif

[bombflower]

What a terrible day /forum/images/graemlins/frown.gif I feel icky still, so tomorrow morning I'm going to go drive myself to the clinic to see what's going on. My bowels are still messed up and causing really bad cramping. My mom told me that hopefully something isn't stuck... I sure hope not, but now I'm beginning to wonder if maybe something is. My cramping keeps getting worse and I keep feeling more and more bloated.

I was barely able to eat anything today.

I had my regular breakfast and lunch, then I just had some chicken noodle soup with saltines a while ago, because that was all I felt like I could eat without feeling any worse.

No workout today, obviously. I hope this gets cleared up soon.

[bombflower]

I finally made it to the doctors yesterday, and was given some medicine (dicyclomine for stomach cramping &amp; sulfameth for infection). They treated it as an intestinal infection and had to take a stool sample as well, which I should hear the results on tomorrow.

I stayed over at my mom &amp; step-dad's house last night too.

I didn't go to the gym today, and am not going to try going back in until Saturday, because since I just started the medicine yesterday, I want to wait a few days, and I want to find out the results of the test. However, tomorrow I am definately resuming my regular cutting diet. This is the 4th day I've been off from it, and I just got my appetite back today, so I was eating a bunch of crap I shouldn't have. However, since Sunday, I barely ate a lot since I was so sick.

I'm hoping to be feeling 100% soon.

I hope everyone else doing the challenge is having better luck than me!

[**DONOTDELETE**]

[bombflower]

[ QUOTE ]
I'm glad you went to the doctor to get everything checked out.

Just rest for now, no need to rush things. I'll say a prayer for you! Get well soon!! /forum/images/graemlins/smile.gif

[/ QUOTE ]

Thanks yu! /forum/images/graemlins/grin.gif

I didn't eat any breakfast today, I just felt nausous. And i've felt that way all morning. My lunch isn't that big, so far i've only had two pieces of low-carb bread, but i'm going to go see if there is anything I might be able to stomach.

I even wrote my meal plan for today, last night.

Hopefully, the nausea will go away soon.

[bombflower]

<font color="red"> DAY 12 / WEEK 2 </font>

IM BACK!!!

Had an awesome workout today!

Today was chest/shoulders/triceps/traps. Here's how it went:

<font color="pink">CHEST</font>
<font color="orange"> » decline bench press </font>
+ 6 x 60
+ 8 x 65
+ 8 x 75
rest/pause
+ 4 x 60
strip
+ 6 x 65
rest/pause
+ 3 x 65

<font color="orange"> » flat bench db flys</font>
+ 12 x 15

<font color="orange"> » incline bench </font>
+ 6 x 55
+ 8 x (60x4 + 55x4)
+ 8 x 50
rest/pause
+ 4 x 50
strip
+ 6 x 45
rest/pause
+ 3 x 45

<font color="red"> *SUPERSET* </font>

<font color="orange"> » incline db flys </font>
+ 6 x 55
+ 8 x (60x4 + 55x4)
+ 8 x 50
rest/pause
+ 4 x 50
strip
+ 6 x 45
rest/pause
+ 3 x 45

<font color="pink">SHOULDERS</font>
<font color="orange">» db shoulder presses</font>
<font color="#666666">ascending sets</font>
+ 8 x 10
+ 8 x 12
+ 8 x 15
+ 8 x 20
+ F x 15
<font color="#666666">descending sets</font>
+ F x 20
+ F x 15
+ F x 12
+ F x 10

<font color="orange">» standing side lateral raises </font>
<font color="#666666">one double drop set</font>
+ 8 x 12
+ 10 x 10
+ 12 x 8
<font color="#666666">one single drop set</font>
+ 8 x 10
+ 8 x 8
+ P x 8

<font color="pink">TRICEPS</font>
<font color="orange">» behind back dips</font>
+ 10 x 0
+ 10 x 0
+ 8 x 10
+ 6 x 20
strip
+ 6 x 0

<font color="pink">TRAPS</font>
<font color="orange">» db shrugs</font>
+ 25 x 25
+ 30 x 20
+ 35 x 18
+ 25 x 15
+ 20 x 10

<font color="green">MEALS = TO BE POSTED LATER</font>

[Tuf]

WOW, Bombflower! /forum/images/graemlins/shocked.gif It looks like you had a hardcore workout! /forum/images/graemlins/cool.gif Nice work!

[bombflower]

[ QUOTE ]
WOW, Bombflower! /forum/images/graemlins/shocked.gif It looks like you had a hardcore workout! /forum/images/graemlins/cool.gif Nice work!

[/ QUOTE ]

It was hardcore! I'm sore from it today, especially in mu shoulders! /forum/images/graemlins/grin.gif

Today's workout wasn't as great. I couldn't perform the bent over db laterals, so if anyone knows an alternative to that, please, please, please tell me!

In general, I felt like my whole back workout sucked, biceps were decent, and forearms, I only got one of the two exercises in, hammer curls. I was going to do my behind the back wrist curls, but, there was a couple in there, and the husband smelled like rotting onions. They were where I was going to do my wrist curls, and well, the smell just made the weight room unbareable. So I left, unhappy with todays workout. There's always tomorrow though, tomorrow = leg day!

On an even brighter note: my appetite is coming back to normal. Yesterday I think I only ate around 1500 calories /forum/images/graemlins/frown.gif. Not the best. I did get all the meals in though, which is good. And I ate a lot of veggies. After being sick for almost a week, my appetite was almost non-existent and I had to force food down my throat.

Hopefully today I can get 1700 calories in. My body needs them! And tomorrow, I'll shoot for 1800, since it's leg day.

[bombflower]

Cheated tonight. Subway &amp; Ice-cream. From now on, apples and other fruits will be my cheats. Fruit tastes better anyways.

My birthday = Wednesday, and yes, I'm most likely going to have cake. However, since I'm planning it ahead, I can eat regular meals around it and work extra hard this week in the gym to make up for tonight as well as Wednesday.

Then, hopefully no major cheats until after the challenge, which happens to be ending right before thanksgiving, one of my favorite holidays.

It's just kind of putting me in a low mood because I did so good the first week, until I got sick, and now that I'm feeling better, and shouldn't have cheated, I still did.

Back on the wagon tomorrow. No need to dwell on one night. It's not like I did an all-out cheat. I ate my regular meals up until that.

[bombflower]

<font color="red">DAY 14 - WEEK 2 /</font> <font color="black">LEG DAY</font>

<font color="green">MEALS</font>
meal1
1/2 c. ff cottage cheese
1/2 c. quaker oatmeal
4 egg whites
1 whole egg
1/2 tsp. ground cinnamon
<font color="brown">43/36/20 - 373</font>

meal2 - pre w/o
1 boneless, skinless, chicken breast
1 medium dole baked potatoe
<font color="brown">45/28/27 - 350</font>

meal3 - post w/o
1.5 scoops on 100% choc whey protein
<font color="brown">72/16/11 - 180</font>

meal4
2 slices wonderlight whole wheat bread
4 oz. jennie-o turkey breast slices
1 slice american cheese
1/4 tbsp. tomatoe catsup
<font color="brown">51/21/28 - 290</font>
<font color="green">the rest will come later</font>

[William Ustav]

[ QUOTE ]

My birthday = Wednesday, and yes, I'm most likely going to have cake. However, since I'm planning it ahead, I can eat regular meals around it and work extra hard this week in the gym to make up for tonight as well as Wednesday.


[/ QUOTE ]

I know I'm a bit late, but that's better than never /forum/images/graemlins/crazy.gif - HAPPY BIRTHDAY! /forum/images/graemlins/grin.gif

[bombflower]

[ QUOTE ]
[ QUOTE ]

My birthday = Wednesday, and yes, I'm most likely going to have cake. However, since I'm planning it ahead, I can eat regular meals around it and work extra hard this week in the gym to make up for tonight as well as Wednesday.


[/ QUOTE ]

I know I'm a bit late, but that's better than never /forum/images/graemlins/crazy.gif - HAPPY BIRTHDAY! /forum/images/graemlins/grin.gif

[/ QUOTE ]

Thanks! /forum/images/graemlins/grin.gif Actually, you're early. My birthday is this coming Wednesday, the 17th

[bombflower]

Week 3 site measurements (mm):

Chest 5
Ab 12
Thigh 14
Subscap 13
Tricep 11
Midax 6
Suprai 8
Bicep 8
Calf 8

9point: 17.4 %
7point: 14.80 %
weight: 132

Looks weird... gained 3 pounds &amp; a mm in my abdominal site measurement as well as bicep. My subscap is actually 13, not 17.5 (as guessed last week). My tricep seems to be down all the way to 11mm now, from 14 last week.

My body is weird. That, or I'm blind and my measurements are off.

I'll go triple check them.

I don't know, my diet has been like hell all last week, and tonight didn't help it.

EDIT::

Ah ha! My tricep is at 13. I thought 11 was too much anyways.

New body fat %s

9=17.80%
7=15.10%

[Venom]

Good job Bombflower! /forum/images/graemlins/smile.gif

[bombflower]

[ QUOTE ]
Good job Bombflower! /forum/images/graemlins/smile.gif

[/ QUOTE ]

Thank you venom! /forum/images/graemlins/smile.gif

Today starts week #3! 9 more weeks to go!

[bombflower]

<font color="red">DAY 15 WEEK 3 </font>

No cheats in way of diet, just way, way, way too many carbs! For some reason I'm really, really, really hungry today. Too much fruit &amp; kashi!

Good thing tonight is cardio &amp; abs! I think I'll slap on an extra 15-20 minutes to my session tonight. I didn't do cardio last week because of sickness, and I had to squeeze all of my lifting into three days. I'm looking forward to cardio tonight!

EDIT
I feel like a blimp. Eating all those carbs wasn't smart. To top it off, I'm tired (not enough sleep last night). So now I'm trying to decide if I should go to the gym anyways and have a crappy workout, but a workout none-the-less, or stay home, study for my quiz tomorrow, and get more sleep tonight and go kick butt with cardio tomorrow. Either way I'm going to feel crummy.

EDIT AGAIN
Ugh, that's it! I really feel like crap now. TOOO MANNYYYYY CARBS!!!!!! I'm going to explode. I need more self-control than this. I'm sure it will be safe for me to ignore my appetite when I am getting all my meals in. If it screams for more than I have planned for the day, oh well. Today I planned a nice 1650 calorie day. And now it has turned into something like 2000+ calories. I can't help it of course, because when you're hungry, you're hungry. I don't get it, I was fine the first week, and now I feel like I'm failing myself.

I could use a pick-me-up...

[bombflower]

<font color="red"> [b]DAY16 WEEK 3 </font>

Quick recap of today's foods:

1) 4 egg whites, one whole egg, 1/2 c. oatmeal, 1/2 c. ff cottage cheese, some cinnamon
2) 2 slices wonderlight wheat bread, 1 turkey burger, 1 slice american cheese
3) pride chicken breast, medium dole potatoe
4) 1.5 scoops protein
5) pride chicken breast, 1 c. green beans
6) 1/2 c. 4% cottage cheese, 1/4 c. sugar free jello, 1 tbsp. natty pb, some splenda

pcf: 46/22/32 cals: 1741

I'm trying to lower carb intake and replace it by increasing fat intake, hence the ratios being different.

[**DONOTDELETE**]

[Venom]

[ QUOTE ]
HAPPY BIRTHDAY!!! /forum/images/graemlins/laugh.gif /forum/images/graemlins/laugh.gif

Have fun eating your cake!


[/ QUOTE ]

Yes, have a good one! /forum/images/graemlins/laugh.gif

[Tuf]

<font color="green">Happy Birthday, Bombflower!!!</font>

I hope you have a great day! /forum/images/graemlins/grin.gif

[bombflower]

Thanks Venom and Yu! /forum/images/graemlins/grin.gif

My mom and I are decorating the cake together, as well as making the frosting for it (butter cream! mmm!), so that should be fun /forum/images/graemlins/smile.gif

I wish I had the option of not having to go to school today though. Who wants to go to school on their birthday? I sure don't. At least I get a free "no dress" for pe class to use. This means I don't have to dress for gym or do anything. This is okay though, my gym teacher is making us do curcuit training, every Wednesday on the crappy weight machines.

[William Ustav]

Happy birthday, girl! I'm on time now /forum/images/graemlins/wink.gif

[mama2Six]

Hope your cake was good and your day as well!!!!!
Amy

[bombflower]

Back on track now. Time to get serious here. I feel as if I've screwed up these first three weeks of the challenge, but now that my birthday is over with and I don't have to worry about cheating (unless I give in) I'm going to constantly remind myself why I need to stick to the diet.

Not sticking to it is making me feel crappier day after day. I know in the beginning I said I was ready for this and that I was hoping I wouldn't cheat and mess this up, but I've already broke that promise to myself, yet it isn't too late.

So from today on, I am going to work, work, work, work, WORK to stick to my diet and see the results I want to see.

No more screwing this up, no matter how hard it gets to refuse junk foods.

Today = so far, so good. I even pre-made my pre-workout meal this morning so I wouldn't come home and down everything in sight. I didn't even eat anything extra at lunch, which believe me, wasn't easy. I had to keep telling myself, over and over, to have some self control.

Speaking of self control, I cut those exacts words out of the M&amp;F magazine and have taped them to my fridge. Now I make sure I read them each time I go in to make one of my meals. And I constantly repeat them in my head so as not to cheat.

Today, since I've already missed two gym days this week, shall be lifting day number 1.

I'll post it all tonight when I get back from the gym.

For now, I must go type of the sheet for me to write everything down on and then hopefully have time to make to to the tanning salon.

[bombflower]

<font color="red"> DAY18 WEEK3 </font>

Finally lifted today.

Chest/Delt/Tricep day. I decided not to do any trap work this week though. Once again however, I am stuck with putting all of my lifting into three consecutive days. My fault, really. I shouldn't have been slacking off!

I would love to post my entire workout tonight, but my folder is in my backpack, which is in the living room, which is not where I am at right now.

No cheats for me today! Yay, yay, yay!

Although, I keep having major creavings for the Ben&amp;Jerry's Oatmeal ice cream I bought yesterday! You wouldn't believe how impossible it was to find that stuff! I went to three different stores, and well, I didn't eat the whole pint last night like I should have - it was my only chance! Infact, I probably ate less than 1/4 of it. It was so yummie. So cinnamonie &amp; chocolatey &amp; oatmealy!! *drool* Maybe I can dash over to my mom's house tomorrow and beg them to save the rest until after Nov. 24th!

Okay, enough rambling. I have my last meal to go eat and a bed to crawl into.

[mama2Six]

Good for you on no cheats :-)
Amy

[bombflower]

Punishment!

This is my punishment from now on if I cheat. Instead of lifting, it's intense cardio.

That should teach me!

[bombflower]

<font color="red"> DAY20 WEEK3 </font>

I've been neglecting this journal. I haven't been posting my workouts and diet like I should be.

Today is leg day.

I'll definately be posting the results once I finish with it.

I get to do deadlifts for the first time today!

Leg day was awesome. My hams are dead from deadlifts!

Here's how it went:

<font color="orange"> seated leg extensions </font>
<font color="#666666"> one double drop </font>
+70 x 15
+55 x 20
+45 x 25

<font color="orange"> squats </font>
+70 x 12
+75 x 10
+90 x 8 (up 5 lbs from last week!)

<font color="orange"> Stiff deadlifts </font>
+45 x 15
+65 x 12
+70 x 10
+75 x 8
+85 x 6

<font color="orange"> Standing calf raises </font>
+135 x 12
+123 x 10
+112 x 8

[Tuf]

Great job for not cheating on the 18th! /forum/images/graemlins/grin.gif

Stay away from that ice cream! /forum/images/graemlins/blush.gif

[bombflower]

I don't kwow when I'll make it to the gym this week. I'm sick with a sinus infection which was triggered from my allergies.

I really wish I wasn't sick, because I could definately use the gym right now. I need to clear my head, especially with all that's going on because of my grandpa passing away (:()

Last night I had a fever and fell asleep at 8pm after eating a less than nutritional meal. I woke up around 12am covered in sweat. Right now I'm dealing with a headache, sinus pain, and I'm very hot. I think I may have a fever.

Ugh. I feel so crappy. Not just because I'm sick. I feel crappy about myself as well. I feel like a blob. I definately haven't been sticking to my diet.

Hopefully next week things will start to get back to normal, family and health-wise for me. I just got over the intestinal infection a week ago too, and I'm sick again. I wonder if maybe I may have a problem? Maybe I should get my blood tested?

[**DONOTDELETE**]

[bombflower]

[ QUOTE ]
Again, be sure you are taking enough vitamin C. Have you been to the doctor? You may want to go, especially because you are still getting over your infection.

I am so sorry to hear about your grandfather's passing. /forum/images/graemlins/frown.gif But rest assured, he's with the Lord now. /forum/images/graemlins/smile.gif



[/ QUOTE ]

I've been trying to get 3000mg of VC in since I started noticing I was becoming sick. Although, today I'm going to the doctors. I hate being sick and just want to get something to make it go away. I know that if I don't go and treat it, I'll get sicker. For some reason, in the past few years, my body just doesn't like to fight things off by itself. I'd just get sicker if I sat around waiting for it to go away on its own.

Thanks Yu

[bombflower]

Today's food - so far:

meal1
1/2 c. oats
1/2 c. cc
1 whole egg
4 egg whites
some cinnamon

meal2
1 jennie-o turkey burger
1 slice american cheese
2 slices wonderlight whole wheat bread


Fitday is being slow - most likely because of its downtime, and I'm sure since it's back up now, a lot of people are trying to get back on and get their food in. So for now, I'm only putting the foods in but not messing with serving sizes or anything. It would take too long to wait.

[**DONOTDELETE**]

[bombflower]

[ QUOTE ]
Have you gone to the doctor's yet? What did they say?

[/ QUOTE ]

I went a few days ago and she (the doctor) gave me some Nasonex and Zyrtech. She said she wasn't going to give me antibiotics and that it was probably just allergies. I have to go back in a month to get re-checked.

[bombflower]

Wow. This week has felt like an eternity.

Last night was my grandpa's visitation and the funeral was this morning/afternoon (11am).

I'm glad it's finally over and he's in his final resting place with God. They played Amazing Grace at the ceremony before the burial, and I thought I was going to cry, and I did, a little.

Everyone is happy he's no longer suffering. He was sick for a while. Most of the memories I have about him are of him being sick or in the hospital, which is unfortunate, but I was lucky to have him as a grandpa /forum/images/graemlins/smile.gif

He was 88.

********

With all of this going on, I haven't had time to eat right at all. Especially today. I feel like I haven't been to the gym in months, but tomorrow I hope to get back in. I'll do my cardio and start back lifting Saturday. I haven't been to the gym since last Saturday.

I am feeling a lot better though. My doctor gave me medicine, and it's helping. I've been forgetting to take my vitamins a lot this week, including the vitamin c.

Other than all of that, I really don't have much else to say.

[Elle]

My condolences Bombflower... /forum/images/graemlins/frown.gif

I hope you feel better soon...both physically and mentally. Good vibes being sent your way! ((((((((((HUGS))))))))))

[bombflower]

Woke up late this morning (710am). I should be okay as far as time goes though. I usually spend hald an hour doing nothing when I wake up in the morning anyways. Our power went out somehow, which of course tripped my alarm clocks.

HIIT and Abs today. Can't wait. I'm hoping today isn't a long day.

(Note to self: eye appt. @ 330 pm!!!!)

<font color="green"> food </font>
meal1
1/2 c. ff cottage chese
1/2 c. oats
1 whole egg
4 egg whites
some cinnamon
4 packets splenda
*water
*multi vitamin
*vitamin c 1000mg

meal2
1 jennie-o turkey burger
1 slice american cheese
2 slices wonder light whole wheat bread
*water

meal3
1 boneless, skinless, chixn breast
2 c. canned green beans (my potatoes went bad!)
*water

meal4
1.5 scoops on 100% choc. whey protein
*water

meal5
1 boneless, skinless, chxn breast
1 c. cooked, frozen broccoli
*water

meal6
1/2 c. 4% cottage cheese
1 serving sf jell-o
1 Tbsp. natty pb
1 c. canned green beans
*water
*vitamin c 1000mg

<font color="brown"> ratios - pcf: 48/20/32 @ 1752 cals </font>
[b] <font color="orange"> p=202g(cals=806) c=102g(cals=336) f=60g(cals=544) </font>

[Venom]

Hey bombflower! Diet looks good. Here are some quick tips though:

[ QUOTE ]
meal4
1.5 scoops on 100% choc. whey protein
*water

[/ QUOTE ]

I would add some fat here to spare protein.

[ QUOTE ]
meal6
1/2 c. 4% cottage cheese
1 serving sf jell-o
1 Tbsp. natty pb
*water

[/ QUOTE ]

Some leafy greens here would help.

Concerning supplements, you should definitely add some calcium. And a B complex as well. You can read about them in the nutrition section. /forum/images/graemlins/smile.gif

Also, are you having a PW shake?

[CheezitMan22]

Wow, i just read that article. that was nuts lol...i feel so stupid now! /forum/images/graemlins/grin.gif although it seemed like an awesome article with tons of info, i didnt really understand it because i dont know all of that terminology. but from what i did read, the b vitamins didnt seem so important (which im 99% sure is because i didnt understand much /forum/images/graemlins/laugh.gif ). oh boy...gonna re read that a few more times and ask questions /forum/images/graemlins/smile.gif

[Venom]

Cool. /forum/images/graemlins/smile.gif

[ QUOTE ]
but from what i did read, the b vitamins didnt seem so important

[/ QUOTE ]

/forum/images/graemlins/confused.gif

They are very important. Read it again. /forum/images/graemlins/tongue.gif

[CheezitMan22]

[ QUOTE ]
Read it again. /forum/images/graemlins/tongue.gif

[/ QUOTE ]

LOL, dont worry, i will!gonna have to persuade the mom to buy me some b-complex vits. im sure there is something good about it for her too, so... i was particularly worried about the one that released histamines tho. in as little as 10 mg it said /forum/images/graemlins/frown.gif i have asthma, but its not bad at all anymore. hmmm....

[bombflower]

[ QUOTE ]
Hey bombflower! Diet looks good. Here are some quick tips though:

[ QUOTE ]
meal4
1.5 scoops on 100% choc. whey protein
*water

[/ QUOTE ]

I would add some fat here to spare protein.

[ QUOTE ]
meal6
1/2 c. 4% cottage cheese
1 serving sf jell-o
1 Tbsp. natty pb
*water

[/ QUOTE ]

Some leafy greens here would help.

Concerning supplements, you should definitely add some calcium. And a B complex as well. You can read about them in the nutrition section. /forum/images/graemlins/smile.gif

Also, are you having a PW shake?

[/ QUOTE ]

Thanks for the tips - meal 4 is my pw shake, and tonight I did cardio. I don't eat anything with my pw shake anymore, since I have nothing - I heard fruit was a horrible choice. I don't have malto. or dext. to stick in their either, so I'm stuck with just the protein for now.

As for my pre-bedtime meal, I've heard two different things. Some say have natty pb, others say green veggies. So its really a toss up I guess. I like both.

Right now I've been trying to go lower on my carb intake and higher on the fat intake. I'm not sure how it's going to work out for me yet, as I've just started experimenting with it.

What type of calcium and b complex do you reccomend? I though the multi vitamin was enough... and I've seen those new calcium chews they have out now, but I want to be careful since I have no idea what is in them.

[Venom]

[ QUOTE ]
[ QUOTE ]
Read it again. /forum/images/graemlins/tongue.gif

[/ QUOTE ]

LOL, dont worry, i will!gonna have to persuade the mom to buy me some b-complex vits. im sure there is something good about it for her too, so... i was particularly worried about the one that released histamines tho. in as little as 10 mg it said /forum/images/graemlins/frown.gif i have asthma, but its not bad at all anymore. hmmm....

[/ QUOTE ]

Just find one low, or absent in niacin. Should not be too difficult. /forum/images/graemlins/smile.gif

[ QUOTE ]
As for my pre-bedtime meal, I've heard two different things. Some say have natty pb, others say green veggies. So its really a toss up I guess. I like both.


[/ QUOTE ]

1. You need a source of fat.
2. You need fiber.

So have both. /forum/images/graemlins/smile.gif

[ QUOTE ]
Thanks for the tips - meal 4 is my pw shake, and tonight I did cardio. I don't eat anything with my pw shake anymore, since I have nothing - I heard fruit was a horrible choice. I don't have malto. or dext. to stick in their either, so I'm stuck with just the protein for now.


[/ QUOTE ]

After your cardio session, add some fat still.

After your weight workout, add some table sugar, also know as sucrose, which is a combination of glucose, and fructose in a 50/50 ratio. Not optimal, but will still help.

[ QUOTE ]
Right now I've been trying to go lower on my carb intake and higher on the fat intake. I'm not sure how it's going to work out for me yet, as I've just started experimenting with it.

[/ QUOTE ]

That sounds good. You might want to ask tuf, she just did something similar.

Also, may want to consider supplementing with glutamine to help avoid over training, and for its other benefits.

[ QUOTE ]
I though the multi vitamin was enough...

[/ QUOTE ]

I would try to get at least a gram of calcium a day. My multi contains about 200 mg. The RDA is about 800.

Additionally, if you are taking caffeine, you definitely should have a gram a day. Consider the following study:

The effects of caffeine consumption on rates of change in bone mineral density (BMD) were examined in 205 healthy, nonsmoking, postmenopausal women. BMD of the spine and total body were measured by dual-energy x-ray absorptiometry, and dietary intakes by food-frequency questionnaire. Among women with calcium intakes above the median (744 mg/d), 1-y rates of bone change--adjusted for years since menopause, body mass index, physical activity, and baseline BMD--did not differ by caffeine intake. However, among women consuming less calcium, those with the highest caffeine intakes (&gt; 450 mg/d) had significantly more bone loss (ANCOVA, P &lt; 0.05) than did women consuming less caffeine (0-171 and 182-419 mg/d). Percent change in BMD by lowest to highest tertile of caffeine consumption was 0.26 +/- 2.74, 0.70 +/- 2.70, and -1.36 +/- 2.70 at the spine and -0.19 +/- 1.24, 0.23 +/- 1.23, and -0.68 +/- 1.25 at the total body. Daily consumption of caffeine in amounts equal to or greater than that obtained from about two to three servings of brewed coffee may accelerate bone loss from the spine and total body in women with calcium intakes below the recommended dietary allowance of 800 mg.

As far as vitamin b, usually a multi has the bear minimum RDA for this, which is not sufficient. What’s important to understand is that they are water soluble. Here is a quote from my article on this:

[ QUOTE ]
Sweating during extreme physical activity can produce negligible losses of the water-soluble vitamins as well [3,5 ].

[/ QUOTE ]

So an athlete requires greater amounts of these. This is why I recommend you use an additional supplement.

For brands, check out tufs journal. She uses some good ones. /forum/images/graemlins/grin.gif

[bombflower]

Thanks for all of the great info. Venom /forum/images/graemlins/smile.gif

[Venom]

No problem. /forum/images/graemlins/grin.gif

[bombflower]

<font color="red"> DAY27 WWEEK4 </font>

Today is: <font color="blue">Chest, Shoulders, Triceps, Traps</font> - workout will be posted later today after I finish it.

<font color="orange"> THE WORKOUT! </font>
chest
<font color="purple">--Flat db bench press</font>
+25 x 12
+25 x 10
+30 x 8
<font color="#666666"> rest/pause </font>
+30 x F
<font color="#666666"> strip </font>
+20 x F

<font color="purple">--Incline db bench press </font>
+25 x 12
+20 x 10
+20 x 8
<font color="#666666"> rest/pause </font>
+20 x F
<font color="#666666"> strip </font>
+15 x F

<font color="purple">--Incline db bench flys</font>
+15 x 12

<font color="red"> superset </font>

<font color="purple">--Flat db bench flys</font>
+20 x 12

(question on the two fly exercises - am i supposed to be doing the same thing i did as with the bench presses here? i'm using the 24-workout mass blitz right now, and that part confused me. i know that i'm most likely doing it wrong, because supersetting two exercises with one set each doesn't sound right)

shoulders
<font color="purple">--Close grib bb upright rows[b]</font>
+50 x 6 (cheat 3)
+45 x 6 (cheat 3)
+40 x 8 (cheat 4)
+35 x 8 (cheat 4)
+30 x 10 (cheat 5)
+25 x 10 (cheat 5)

[b]Triceps
<font color="purple">Db french press</font>
+20 x 10
+25 x 10
+25 x 8
+30 x 6
+35 x 6

-Also added some behind the back dips in

Traps
<font color="purple">--Db shrugs</font>
+25 x 25
+30 x 20
+35 x 15
+40 x 10



Alright, here will be today's food menu:

<font color="green"> food </font>

meal 1
1/2 c. ff cottage cheese
1/2 c. oats
4 egg whites
1 tsp. cinnamon
4 packets splenda
1/2 Tbsp. natty pb
*water
*vitamin c
*multi vitamin

meal 2
1 boneless skinless chxn breast
1 c. canned green beans
*water

meal 3 - post w/o
1.5 schoops on 100% choc whey protein
1 packet splenda
*water

meal 4
1 jennie-o turkey burger
1 slice amrican cheese
2 slices wonder light whole wheat bread
*water

meal 5
1 boneless skinless chxn breast
1. medium apple
*water

meal 6
1/2 c. 4% cottage cheese
1 serving sf jell-o
1/2 Tbsp. natty pb
1 c. canned green beans

<font color="brown"> ratios - pcf 46/23/30 @ 1702 cals </font>
<font color="orange"> [b]p=190g(cals=761) c=11g(cals=386) f=55g(cals=498) </font>

[bombflower]

<font color="red">DAY28 WEEK5</font>

Today = <font color="blue">Cardio and Abs</font>!

Only one more hour until I can go to the gym.

<font color="green">Food </font>
meal 1
1/2 c. oats
1/4 c. ff cottage cheese
1 scoop on 100% choc. whey protein
1/2 tbsp. natty pb
3 packets splenda
*water
*mutli vitamin
*vitamin c
i thought i was going to get sick from the protein shake. for some reason my body doesn't like it first thing in the morning /forum/images/graemlins/crazy.gif

meal 2
1.5 scoops on 100% choc. whey protein

meal 3
1 jennie-o turkey burger
1 slice american cheese
2 slices wonderlight whole wheat bread
*water

snack
1 medium apple

meal 4
cajun chicken (just chicken spiced with different peppers and onion powder)
1 c. frozen green beans, cooked
*water

meal 5
<font color="red">CUT OUT - GOT TOO LATE/MORE ADDED TO MEAL 6 </font>

meal 6
1/2 c. 4% cottage cheese
1 serving sf jell-o
1.5 tbsp. natty pb
1 c. canned asparagus
*water
*vitamin c

<font color="brown">pcf: 46/24/29 @ 1571 calories</font>
<font color="orange">p=175g(cals=698) c=113g(cals=369) f=49g(cals=445)</font>

<font color="pink"> I finally got a clacium supplement and b-vitamin complex today. I start taking those in the morning, along with my multi &amp; vit. c.</font>

Also, sorry - but no site measurements today, I seem to have misplaced my calipers, but will look for them. Hopefully once I clean my room they will be found. Grr. I also forgot to weigh myself today /forum/images/graemlins/mad.gif

[mama2Six]

Bombflower,
I'mlate but I just wanted to say I am sorry for the loss of your Grandafther.
Amy

[bombflower]

[ QUOTE ]
Bombflower,
I'mlate but I just wanted to say I am sorry for the loss of your Grandafther.
Amy

[/ QUOTE ]

Thanks Amy /forum/images/graemlins/smile.gif

[bombflower]

<font color="red"> DAY29 WEEK5 </font>

Today = <font color="blue">LEG DAY</font>!!!!!!!!!! /forum/images/graemlins/grin.gif /forum/images/graemlins/laugh.gif

Good morning. I figured since I'm wasting time waiting for my breakfast to cook and stealing music online, I'd post some of my food for today. Not all right now though, I have to get ready for school.

<font color="green">FOOD</font>
meal 1
1/2 c. oats
1/2 c. ff cc
4 egg whites
1 whole egg
1 tsp. cinnamon
4 packets of splenda
*water
*multi vitamin
*vitamin c

meal 2
1 jennie-o turkey burger
1 slice american cheese
2 slices wonder light whole wheat bread
*water
*calcium supp.
*vitamin b-complex

meal 3
1 boneless skinless chxn breast
1 medium baked potatoe
*water

meal 4 - post w/o
1 scoop on 100% choc whey protein
1 packet splenda

meal 5
2 servings home-made x-lean turkey meat loaf

meal 6
1/2 c. 4% cottage cheese
1 serving sf lime jell-o
2 tbsp. natty pb
1 c. canned asparagus

<font color="brown">pcf 49/21/30 @ 1811 cals </font>
<font color="orange">p=207g(cals=829) c=107g(cals=361) f=56g(cals=501) </font>

Okay, okay... I'll admit it. I cheated tonight. Subway, cookies, and ice-cream. My period should be here tomorrow though, so I'll blame it on the PMS, move on, and count it as my one cheat for the next few weeks. I had everything up to my post w/o shake. So meal 5 and 6 weren't eaten.

Oh yes, good leg workout today. Cute guy at gym talked to me, again /forum/images/graemlins/grin.gif

Must go now and finish watching Everwood!

---------------

Alright, here is tonights workout:

warm-up = leg curls
+75 x 10 &amp; 75 x 5 = 15 reps
+55 x 20
+50 x 25

leg extensions
+80 x 15
+70 x 20
+55 x 25

squats
+80 x 12
+85 x 10
+95 x 8

dead lifts
+45 x 15
+55 x 12
+65 x 10
+75 x 8
+95 x 6

calf raises
+146 x 12
+158 x 10
+169 x 8

[**DONOTDELETE**]

[bombflower]

[ QUOTE ]
[ QUOTE ]
<font color="red"> [b]DAY29 WEEK5 </font>

[/ QUOTE ]

Wow, that must have been a great workout! So good, that you were too exhausted to type it! /forum/images/graemlins/laugh.gif /forum/images/graemlins/grin.gif /forum/images/graemlins/wink.gif

[/ QUOTE ]

Haha, I wish! But today is just the beginning of day 29 /forum/images/graemlins/grin.gif

[bombflower]

<font color="red">DAY30 - WEEK5 </font>

<font color="blue">Cardio and Abs</font>

<font color="green">Food</font>

meal #1
1/2 c. oats
1/2 c. ff cc
4 egg whites
1 whole egg
2 packets splenda
cinnamon

meal #2
1 turkey burger
1 slice amer. cheese
2 slices wl wh bread

meal #3
1 chxn breast
2 plums

meal #4
1 scoop protein

meal #5
1 chxn breast
1/2 c. canned green beans

meal #6
1/2 c. 4% cc
1 serving sf jello
1/2 c. green beans
1/2 tbsp. natty pb

<font color="brown">pcf: 46/21/31 @ 1629 cals</font>
<font color="orange"> p=183g @ 730cals / c=99g @ 337cals / f=56g @ 504cals </font>

I didn't forget my vitamins, I was just too lazy to list them all. But I will now:
*multi vitamin
*vitamin c (1000mg x 2)
*calcium
*b-complex

Tomorrow is back, biceps, and forearms. Then Thursday is either more cardio and abs or chest, shoulders, triceps, and traps again.

[Debbie9999]

I have a question about your leg routine. For the leg curls and extensions, you dropped the weight by quite a bit on the later sets, especially on the curls. Would the workout have been more intense if you tried to stick with the higher weight for all sets?

Also, the weight you use on deadlifts increases on every set. You are probably capable of going to the higher weight much faster. In other words, since your legs are already warmed up, why not go right to ... I don't know .. maybe the 75 pounds for 2 sets or so and then up it to 95 for all other sets? It seems that you can easily lift the weight and I was just wondering why you do so many "light" sets.

And, as far as the cute guy goes: He is probably posting on some other web site about the hot babe (you) he talked to in the gym.

[bombflower]

[ QUOTE ]
I have a question about your leg routine. For the leg curls and extensions, you dropped the weight by quite a bit on the later sets, especially on the curls. Would the workout have been more intense if you tried to stick with the higher weight for all sets?

Also, the weight you use on deadlifts increases on every set. You are probably capable of going to the higher weight much faster. In other words, since your legs are already warmed up, why not go right to ... I don't know .. maybe the 75 pounds for 2 sets or so and then up it to 95 for all other sets? It seems that you can easily lift the weight and I was just wondering why you do so many "light" sets.


[/ QUOTE ]

With the leg curls and extensions, I did a double drop set (forgot to post that though). Yesterday was just my second time doing dead lifts, and I'm positive I can do more, but I wanted to take it a little slower instead of getting right into the heavy weights for that. Thanks for the suggestion though, next time I do them I will definately go higher on more of my sets.

Actually, come to think of it, I'll start doing drop sets for dead lifts. I can start with the higher weight and work my way down.



My hams and quads are sore today though, so I'm happy.

[schless]

[ QUOTE ]
(question on the two fly exercises - am i supposed to be doing the same thing i did as with the bench presses here? i'm using the 24-workout mass blitz right now, and that part confused me. i know that i'm most likely doing it wrong, because supersetting two exercises with one set each doesn't sound right)

[/ QUOTE ]

Hi Bombflower! First, condolences about your grandfather.

Second, on the chest exercises, I'm also doing the mass blitz. You do three sets of flat presses, supersetting the last one with a set of flat flyes. Then you do three sets of incline presses, supersetting the last one with a set of incline flyes.

Your workouts and diet look great - keep it up! /forum/images/graemlins/smile.gif

[**DONOTDELETE**]

[bombflower]

[ QUOTE ]
How are you liking deadlifts? You should also try stiff legged deadlifts. That is what packed on the most mass in my hamstrings and glutes. /forum/images/graemlins/smile.gif

[/ QUOTE ]

Thats what I've been doing, stiff-legged. Love em! /forum/images/graemlins/grin.gif

[bombflower]

[ QUOTE ]
[ QUOTE ]
[ QUOTE ]
(question on the two fly exercises - am i supposed to be doing the same thing i did as with the bench presses here? i'm using the 24-workout mass blitz right now, and that part confused me. i know that i'm most likely doing it wrong, because supersetting two exercises with one set each doesn't sound right)

[/ QUOTE ]

Hi Bombflower! First, condolences about your grandfather.


[/ QUOTE ]

Thank you /forum/images/graemlins/smile.gif

Second, on the chest exercises, I'm also doing the mass blitz. You do three sets of flat presses, supersetting the last one with a set of flat flyes. Then you do three sets of incline presses, supersetting the last one with a set of incline flyes.

Your workouts and diet look great - keep it up! /forum/images/graemlins/smile.gif

[/ QUOTE ]

Thanks for clearing the chest workout up for me as well!

[bombflower]

<font color="red">DAY:31 WEEK:5</font>
<font color="blue">Day off instead of workout.</font> Yes, I've decided on taking the day off. This means I won't be taking a rest day Friday, but that's okay.

So tomorrow will be back, biceps, and forearms. Friday will be chest, shoulders, tricpes, traps and then Saturday cardio and abs.


<font color="green">Food</font>

Meal 1
1/2 c. ff cc
1/2 c. oats
3 egg whites
1 whole egg
3 packets splenda
1 tsp. cinnamon

Meal 2
1 servings turkey meatloaf
1 c. canned green beans
1 c. broccoli
2 tbsp. ff italian dressing
1 slice american cheese

Meal 3
1 boneless, skinless, chxn breast
3 tbsp. salsa
1 plum

Meal 4
1 serving on 100% choc whey protein

Meal 5
1.5 servings turkey meat loaf
1 c. frozen broccoli, cooked

Meal 6
1/2 c. 4% cc
1 serving sf jello
1.5 tbsp. natty pb
1/2 c. canned green beans

<font color="brown">Ratios: pcf 51/22/28 @ 1705 cals</font>
<font color="orange">p=202g c=101g f=49g </font>

[W8lifter2]

Great job kiddo! Everything looks good, so keep tearing them up. Getting any "You working out?" comments yet from classmates? /forum/images/graemlins/grin.gif

[bombflower]

[ QUOTE ]
Great job kiddo! Everything looks good, so keep tearing them up. Getting any "You working out?" comments yet from classmates? /forum/images/graemlins/grin.gif

[/ QUOTE ]

Thanks w8lifter!

I haven't got any comments from school yet, but oh well.

[schless]

Hey Bombflower, I may have steered you wrong on the chest workout. I'm just starting my final 6 workouts in the mass blitz, which is two rounds of Workout #2. If you're in Workout #1, what I told you is correct. However, if you're in Workout #2, then it's 3 sets of flat press, 3 sets of incline press, and yes, only one superset of incline and flat flyes.

I think I was assuming you were doing workout #1, but it sounds like you were in #2. Sorry for the confusion. /forum/images/graemlins/crazy.gif

[bombflower]

[ QUOTE ]
Hey Bombflower, I may have steered you wrong on the chest workout. I'm just starting my final 6 workouts in the mass blitz, which is two rounds of Workout #2. If you're in Workout #1, what I told you is correct. However, if you're in Workout #2, then it's 3 sets of flat press, 3 sets of incline press, and yes, only one superset of incline and flat flyes.

I think I was assuming you were doing workout #1, but it sounds like you were in #2. Sorry for the confusion. /forum/images/graemlins/crazy.gif

[/ QUOTE ]

That's okay /forum/images/graemlins/smile.gif Thanks for clearing it up again!

[bombflower]

DAY33 WEEK 5
Today = <font color="blue">Chest, triceps, shoulders </font>

What day in the challenge is it? And what week? I've forgot.

<font color="green"> Food today: </font>

m1
1/2 c. ff cc &amp; oats
3 egg whites
1 whole egg
1 tsp. cinnamon
splenda
*water
*vc
*multi vit

m2
1 turkey burger
1 slice amer. cheese
1 c. canned green beans
3/4 tbsp. catsup

m3
1/2 tbsp. natty pb
1 chxn breast
1 potatoe

m4
1.5 scoops protein

m5
1 chxn breast
1 c. canned green beans

m6
1/2 c. 4% cc
1 serving sf jello
1 tbsp. natty pb
1/2 c. canned green beans

<font color="brown">pcf: 44/23/33 @ 1780 cals </font>
<font color="orange">[b]P=195g C=107g F=63g</font>

*I had half of a brownie at my mom's house tonight - I baked them so I had to taste them. However, I didn't add it in to my ratios, but I didn't want to leave it out either. I did good though! It's not easy for me to resist food whenI go over there and lately I've done really good /forum/images/graemlins/smile.gif

[Tuf]

Hey, Bomb! /forum/images/graemlins/smile.gif

It is the end of the 5th week of the challenge, day #33! /forum/images/graemlins/shocked.gif

[bombflower]

[ QUOTE ]
Hey, Bomb! /forum/images/graemlins/smile.gif

It is the end of the 5th week of the challenge, day #33! /forum/images/graemlins/shocked.gif

[/ QUOTE ]

Thanks Tuf!

[bombflower]

FINALLY! I found my calipers and took measurements.

Here they are: (week1, week2, week3, <font color="red">weeks4/5 </font>)

weight: 130, 129, 132, <font color="red">131</font>
chest: 5/5/5/<font color="red">5</font>
ab: 12/11/12/<font color="red">11</font>
thigh: 15/14.5/14/<font color="red">14</font>
subscap: 18/17.5/13/<font color="red">13</font>
tricep: 15/14/13/<font color="red">10</font>
midax: 7/7/6/<font color="red">6</font>
suprai: 9/8.5/8/<font color="red">4</font>
bicep: 8/7/8/<font color="red">5</font>
calf: 8/8/8/<font color="red">8</font>
<font color="purple">9-point:</font> 20.14%/19.40%/17.80%/<font color="red">15.50%</font>
<font color="purple">7-point:</font> 16.78%/16.19%/15.10%/<font color="red">13.50%</font>

[Tuf]

WOW, great job on your updated stats!!! /forum/images/graemlins/shocked.gif /forum/images/graemlins/cool.gif

[President Wilson]

[ QUOTE ]
WOW, great job on your updated stats!!! /forum/images/graemlins/shocked.gif /forum/images/graemlins/cool.gif

[/ QUOTE ]

Indeed,

congradulations on your sucess /forum/images/graemlins/smile.gif

[bombflower]

[ QUOTE ]
[ QUOTE ]
WOW, great job on your updated stats!!! /forum/images/graemlins/shocked.gif /forum/images/graemlins/cool.gif

[/ QUOTE ]

Indeed,

congradulations on your sucess /forum/images/graemlins/smile.gif

[/ QUOTE ]

Thank you, both of you!

I was surprised actually that it says I'm down to 15.50% for the 9-point because I had at least 2 weeks there where my diet sucked and I wasn't working out. I wish the measurements for my abdominals would go down more though! But I guess that makes it true that the first place it goes is the last place it leaves! I'm not worried about the fact that my weight is going up and down - that could be due to a bumber of things. All I care about are the caliper measurements.

It's really nice to notice the results though /forum/images/graemlins/smile.gif

[bombflower]

<font color="red">DAY:34 / WEEK:5</font>
Today = <font color="blue">Cardio &amp; Abs</font>

Did my cardio this morning but skipped the abs since I did some work on them last night when I got done lifting and they're still sore. I didn't want to over-work them.

Cardio could have been better, but oh well. I got it in and done with and that's all that matters. No cardio again until Monday, which isn't too far away. Tomorrow is leg day and hopefully I'll be sore for 5 days afterwards again but I'm also kind of hoping I won't be since my hams just stopped hurting today. However, I keep adding more and more weight each week to my lifts, especially legs, because I can do it and each time I add more my legs end up even sorer than the week before. I'm not complaining though, I'm hoping to be squatting 100 sometime soon and deadlifting 100 as well. I can get there /forum/images/graemlins/smile.gif


<font color="green">Food</font>

m1
1.5 scoops whey protein

m2
1/2 c. ff cc
1/2 c. oats
3 egg whites
1 whole egg
1 tsp. cinnamon
splenda

m3

m4

m5

m6

[bombflower]

<font color="red">DAY:35 WEEK:6</font>
<font color="blue">Leg Day</font>

Here's how my workout went:

Squats
85 x 12
95 x 10
100 x 4 + 105 x 4 = 8

Leg Press
70 x 10
90 x 8
120 x 6
*I could have done more, but I hadn't used the incline leg press before and had only used the seated, so I wasn't sure how much I was able to lift with it. I will be going heavier with it next time!

Lunges
15 x 12
20 x 10
15 x 8
25 x 6

Lying leg curls
<font color="#666666">One double drop set</font>
80 x 6
70 x 10
60 x 12
<font color="#666666">One single drop set</font>
55 x 8
45 x 12
*These were killing my hams by the time I got to the single drop set! Loved it /forum/images/graemlins/grin.gif

Standing calf raises
<font color="#666666">One double drop set</font>
169 x 10
158 x 10
146 x 10
<font color="#666666">One single drop set</font>
135 x 10
123 x 8

[Venom]

Great stats BF! Looks like you losing fat and gaining lean mass. /forum/images/graemlins/laugh.gif Doesn't get better than that. /forum/images/graemlins/cool.gif

[bombflower]

<font color="red">DAY:36 WEEK:6 </font>

Today was cardio day, and I actually got it in at 7pm after I wasn't going to go because I was tired, but I went anyways. Therefore cardio wasn't as good as it could have been, but I'll make up for it on Wednesday.

My gym class has to run the mile tomorrow, so I'm hoping the soreness in my quads gets a little better. However, I wouldn't be surprised if they're sore until Thursday or Friday.

No abs tonight though. I'll do them Wednesday.

[bombflower]

<font color="red">DAY:37 WEEK:6</font>
<font color="blue">Back, Biceps, Forearms</font>

<font color="green">Food</font>

M1
1/2 c. cc
1/2 c. oats
3 egg whites
1 whole egg
1 tsp. cinnamon
splenda
*water
*multi-vit
*vit c

M2
1 turkey burger
1 slice amer cheese
1 med. apple

M3
1 chxn breast
1 medium potatoe

M4
1 scoop whey protein

M5
1 chxn breast
1 c. canned green beans

M6

[bombflower]

<font color="red">DAY:38 - WEEK:6</font>

I didn't get around to my workout yesterday. I was tired and had too much going on. Tonight though, I will get it in.

<font color="orange">Workout</font>
Back
<font color="orange">Wide grip machine pull-ups</font>
<font color="#666666">3 sets to failure</font>
80 x F
70 x F
60 x F

<font color="orange">Close grip pull-downs</font>
<font color="#666666">3 sets to failure</font>
90 x F
80 x F
70 x F

<font color="orange">Seated cable rows</font>
60 x 12 C4
70 x 10 C5
80 x 8 C6

<font color="orange">Bent over db lateral</font>
8 x 12
8 x 10
10 x 8

Biceps
<font color="orange">Concentration Curls</font>
20 x 8
15 x 10
15 x 12

<font color="orange">Barbell curls</font>
35 x 10
40 x 8
45 x 6

<font color="orange">Incline db curls</font>
15 x 12
12 x 10

Here is my food so far today:

Meal 1
1/2 c. ff cc
1/2 c. oats
3 large egg whites
1 whole large egg
1 tsp. cinnamon
splenda

Meal 2
1 chxn breast
1.5 med. apple

Meal 3
1 turkey burger pattie
2 slices wonder light whole wheat bread
1/2 tsp. tomatoe catsup

Meal 4
1 scoop whey protein

Meal 5
2 turkey burger patties
1 tbsp. tomatoe catsup

Meal 6
1/2 c. 4% cc
2 servings sf jell-o
1.25 tbsp. natty pb


<font color="brown">pcf: 45/22/33 @ 1703 cals</font>


<font color="orange">Vitamins/Supps</font>
*Multi vitamin
*Vitamin c x 2
*Calcium supp
*B-complex

[bombflower]

I just wanted to let everyone know that my biceps now measure 11.75 in. flexed. Now I want to know what they measure when pumped. Hmm...

[Tuf]

[ QUOTE ]
I just wanted to let everyone know that my biceps now measure 11.75 in. flexed.

[/ QUOTE ]
Cool, Bombflower. /forum/images/graemlins/smile.gif Mine too! /forum/images/graemlins/grin.gif

[bombflower]

[ QUOTE ]
[ QUOTE ]
I just wanted to let everyone know that my biceps now measure 11.75 in. flexed.

[/ QUOTE ]
Cool, Bombflower. /forum/images/graemlins/smile.gif Mine too! /forum/images/graemlins/grin.gif

[/ QUOTE ]

/forum/images/graemlins/grin.gif

My long term goal is 13 in. flexed.

[bombflower]

<font color="red">DAY:39 - WEEK:6</font>
<font color="blue">Chest, shoulders, triceps and forearms since I skipped them yesterday</font>

[mama2Six]

Just saw your stats bombflower - cool :-) Good job! Nice to see your hard work paying off isn't it?
Amy

[Venom]

Your supplements and diet is looking real good Bombflower! Awesome results as well. /forum/images/graemlins/smile.gif

[bombflower]

I'm sure it seems as if I have vanished off of the face of the earth as far as maintaining this journal goes, but never fear - I'm still here.

I've just been extremely lazy in tracking my workouts and diet lately. I guess you could say I took somewhat of a "break" as far as the both of those go.

Life has just gotten in the way though, but I'm not complaining. I've had a lot of stuff going on, which is almost a first for me as of late.

Is today day 45? I'm not sure. Someone let me know please! Also, it is week 7, right? I'm lost, if you could not tell. Probably not a good thing.

Surprisingly, my weight is still capped off at 131 - surprised me considering all of the bad eating I was doing last week.

I'm sucking at this challenge. I really am. Sorry.

Tonight is back/bicep/forearm day. Woo hoo. Last night I was really tired so I was unable to make to out to the gym for my cardio. I fell asleep when I came home from school anyways.

[Tuf]

[ QUOTE ]
Tonight is back/bicep/forearm day.

[/ QUOTE ]
Have a great one, Bombflower! /forum/images/graemlins/cool.gif