Kristen's Cut (Commments Welcome)

[Kristen]

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

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

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

Abs: 2-3 times/week

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

Skip Meal #6 every other day

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

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

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

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

Kristen [img]images/icons/smile.gif[/img]

[SluggzSLG]

Kick some ***!

[Dr. Pain]

[Kristen]

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

Kristen

[Kristen]

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

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

3. 1 can tuna
2 t flax oil
salad
apple

4. same as 2

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

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

Workout: NONE - day off

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

[Kristen]

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

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

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

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

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

[Kristen]

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

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

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

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

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

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

20 minutes interval cardio on step mill

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

[Kristen]

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

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

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

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

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

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

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

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

OK THAT'S ALL FOLKS! lol

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

[Saggio]

Kristen,

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

[Bellibean]

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