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Old 11-06-2003, 01:33 AM
dearheart dearheart is offline
dearheart should change his/her status!
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Join Date: Oct 2003
Location: Saskatchewan, Canada
Posts: 90
Default Re: Dearheart\'s Training Journal ~ Comments Welcome

Tonight was back and triceps

I didn't reach failure this time [img]/forum/images/graemlins/frown.gif[/img] BUT I did increase the weight on each one quite a bit. I guess I needed to do even more. I am so suprised at how much I can lift!

deadlifts
60x6 warmup 90x6 96x6 96x6 (11 lb increase)
seated good mornings
80x6 80x6 80x6 (that's a 20 lb increase!)
one arm DB row
35x6 35x6 35x6
French Press
30x6 ditto ditto
Decline Extension
17.5x6 ditto ditto

I did a PWO shake... I don't know if I understood the concept right...

I have a protein powder mix so I used that and added regular sugar

Okay as to the nutrition side of things...

First - Large flake oatmeal is unprocessed, old fashioned oatmeal. nothing added to it ..100% rolled oats It's lower glycemic than quick oats.

that "shake" was simply 1 C Cottage cheese, 2 TB natty PB and 1% milk... put in a blender and mix.....

Okay, here's a menu.... I just copied it from my fitday entries...

Food Name Servings Cals Fat Carb Prot
Meal 1
Large Flake Oatmeal 0.66 cup 228 4 40 8
ProV60 0.5 serving 155 1 6 30
Flaxseed oil 1 tablespoon 120 14 0 0

Meal 2
Egg, whole, cooked, scrambled 2 large egg 203 15 3 14
Egg, white only, cooked 2 white 33 0 1 7
Salsa, red, cooked, not homemade 3 tablespoon 13 0 3 1
Mushrooms, raw 0.25 cup, pieces or slices 4 0 1 1
Broccoli, cooked, from fresh, fat not added in cooking 0.5 cup, flowerets 13 0 2 1

Meal 3
Carrots, raw 1 cup, strips or slices 52 0 12 1
Flaxseed oil 1 tablespoon 120 14 0 0

Meal 4
Chicken, breast 133 3 0 25
Beans, black, 0.5 cup 114 0 20 8
Salsa, 13 0 3 1

Meal 5
ProV60 1 serving 310 3 12 60

Meal 6
Pork, tenderloin, braised 3 oz, 172 8 0 24
Asparagus 29 0 5 3

Meal 7 (PWO) and before bed.... not sure what to do with this one.
Cheese, cottage, lowfat (1-2% fat) 1 cup 164 2 6 28

Total Calories 1876 64 114 211


211g of protein is 1.5g of p/bodyweight

I'm taking metformin for PCOS.... I may need to keep my calories at 2000 b/c it lowers my blood sugar.... I'm pretty close to 2000 so we'll see how i do. I've tried cutting my calories before and end up very sick and dizzy...etc.... gotta go to bed! sleep is another thing I need more of!

__________________
Jim Rohn: "We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons."


______________________________________________
My journey

28 yrs old
5'3"
April '03~~~Nov '04
159lbs~~~~~~~~130 lbs
23.2%BF~~~~~~16-18%
chest 38
waist 37.5"~~~30
hips 42" ~~ 38.5
bicep ~~~~~~~~~12
upper thigh 24"~~~21"