Debbie Does Daily Entries

[Debbie9999]

OK, here's my first Journal and I welcome all visitors and comments. I am nervous because I really hope that I can keep it up-to-date. Also, I am hoping that by publishing my diet, that I will have to stick to it, or else face the shame.


Mon, Jan 05, 2003
So far:
Time Food/Exercise Cals Protein Carbs Fat
4:30 AM Workout: Shoulders
6:00 AM PWO Shake 280 42 24 3
8:00 AM Banana and Cabbage 125 0 30 0
10:00AM Turkey Sandwich 450 36 52 12
12:00PM Orange and Carrots 150 1 35 0
Planned:
2:00 PM Turkey Sandwich 450 36 52 12
4:00 PM Pear and Nat PB 220 5 33 8
7:00 PM Tuna 175 37 0 2.5
7:00 PM Veggies 100 4 24 2.5

TOTALS cals:1950 protein:161g Carbs: 250g Fat: 40g
36% 55% 9%

Workout Shoulders:

Warm-up: Cardio and 2 "light" sets of presses and raises.

Superset the following 2 exercises:
Back Delts: Cable Row to neck: 4 sets of 10 reps at #45 cable
Side Delts: Standing Lat Raise: 4 sets of 8 reps with #10 DBs

Superset the following 2 exercises:
Front Delts: Seated Presses: 4 sets of 9 reps with #20 DBs
Side Delts: Cable Lat Raise: 4 sets of 8 reps at #15 cable

Rotator Cuff: External Rotation: 4 sets of 12 reps with #5 DBs

Superset the following 2 exercises:
Back Delts: Bentover Rear Raise:4 sets of 9 reps with #20 DBs
Front Delts: Front Raise: 4 sets of 9 reps with #25 Bar only

Rotator Cuff: Internal Rotation: 4 sets of 12 reps at #15 cable
Rotator Cuff: Reverse Lat Raise: 4 sets of 12 reps at #10 cable

Traps: Shrugs: 4 sets of 9 reps with #55 (#15 BB plus #40 plates)

[nozzle]

Hi Debbie! It's great you've started a journal. It's really helped me a whole lot!!

I have a few questions and comments about your diet, if you don't mind. [img]/forum/images/graemlins/smile.gif[/img]

First off, what are your goals? Cutting, bulking, maintaining?

[ QUOTE ]
Time Food/Exercise Cals Protein Carbs Fat
4:30 AM Workout: Shoulders <font color="brown">Why no food before you workout? Your body is in a catabolic state when you wake up. You may be doing more harm than good by not stopping that catabolism before working out. </font>
6:00 AM PWO Shake 280 42 24 3
8:00 AM Banana and Cabbage 125 0 30 0 <font color="brown">No protein? </font>
10:00AM Turkey Sandwich 450 36 52 12
12:00PM Orange and Carrots 150 1 35 0 <font color="brown">No protein? </font>
Planned:
2:00 PM Turkey Sandwich 450 36 52 12
4:00 PM Pear and Nat PB 220 5 33 8 <font color="brown">No protein? </font>
7:00 PM Tuna 175 37 0 2.5
7:00 PM Veggies 100 4 24 2.5 <font color="brown">No protein? </font>

TOTALS cals:1950 protein:161g Carbs: 250g Fat: 40g
36% 55% 9% <font color="brown">This may work for you, but it seems that your fat intake is way too low. Have you read the article on efa's? </font>

[/ QUOTE ]

[schless]

Awesome! Glad to see you've started a journal here! I'm looking forward to reading it! [img]/forum/images/graemlins/smile.gif[/img]

[Jenn]

Hi Debbie. Glad to see you started a journal! I look forward to reading another female journal.

[Debbie9999]

Thanks EVERYBODY for your response.

Nozzle, here are some more details:
On Mondays and Fridays, I can only work out first thing in the morning, I mean like 10 minutes after waking up. I do "smaller" muscles, hoping it will be OK (Fridays is Arms). I will try a whey with water shake and then workout. The shake may be small enough (120 cals of mostly protein) that it will not interfere with the workout.

I probably do not eat enough Protein in some of the "meals". My main meals have protein but the smaller snacks do not. I will work on it. Maybe substitute a carb snack with a fatty protein to get the Protein AND Fat that I might be missing. And, I am going to buy some EFA supplements ASAP.

I am very busy catching up with everything, and I want to answer everyone and also contribute to all of your journals as well. I need a few more days, though. It was a challenge to get this far.

Thanks so much for all your help!

[Debbie9999]

Tues, Jan 06, 2004

Since I post in the morning and I haven't completed my daily diet yet, I will post any "cheats" the next day. Fortunately, I am pretty good at not cheating. I think its because my plan contains alot of food.

I forgot to post my goal:
I am sort of maintaining, but I guess I have to admit that I should do a small, or gradual, cut. I am afraid because I have such dreadful carb cravings. I know everyone says it's tough, but I feel that it is nearly impossible for me. My whole personality changes. Worse than Jeckle and Hyde. As far as diet goes, I am definately a diet-imbicile.


TIME....Food/Exercise..........Cals....Protein..Carbs...Fat
So far:
4:30 AM Workout: Cardio &amp; Abs
7:00 AM PW Shake................280 42 24 3
8:00 AM Apple and Cabbage.......150 1 35 0
10:00AM Turkey Sandwich.........450 36 52 12
12:00PM Orange and Carrots......150 1 35 0

Planned:
2:00 PM Turkey Sandwich.........450 36 52 12
4:00 PM Nat Peanut Butter.......95 5 3 8
7:00 PM Tuna....................175 37 0 2.5
7:00 PM Veggies w/ Dressing.....125 0 24 2.5

TOTALS:.........................1875 158g 225g 40g
........................................37% 53% 9%

(I am working on increasing Fat and decreasing carb.
I need a few more days).


Workout: At home, Cardio and Abs (#Weight in Pounds)

22 minutes of HIIT on Elliptical
Floor Crunches: 4sets x 50reps
Weighted Decline Crunches with #40 plates: 6sets x 12reps
Side Bends with #20 DB: 2sets x 12reps

OTHER NEWS:
I do my "heavy" workouts on the weekends when I can go to the gym. I just want to brag a little because my legs are still wobbly and throbbing from my record-breaking leg press and hack squat. On the leg press, a Hammer Strength Sled, I did 3 sets at 230 pounds and then a 4th set at 250 pounds (10 full, slow, reps!). I was very dizzy after that. On the Hammer Strength Hack Squat, I did 4 sets at 120 pounds (6-10 reps), which was also a record breaker for me.

[Patyal68]

Good to read your journal Debbie [img]/forum/images/graemlins/smile.gif[/img] What are your plans? Bulk, cut, maintain? I'll be happy to critique your diet once you post more details... Nozz already gave good input.

Edit I read above you are making a combination of bulking-cutting-maintaining [img]/forum/images/graemlins/grin.gif[/img] That's cool!

[nozzle]

Congrats on the leg press and hack squat records! That's awesome!! [img]/forum/images/graemlins/cool.gif[/img]

[bombflower]

[ QUOTE ]
Congrats on the leg press and hack squat records! That's awesome!! [img]/forum/images/graemlins/cool.gif[/img]

[/ QUOTE ]
Yes, congrats [img]/forum/images/graemlins/smile.gif[/img] Fantastic job Debbie [img]/forum/images/graemlins/grin.gif[/img]!!

[Debbie9999]

Thanks Nozzle and The Bomb!

Please note that I need to revamp my diet to add fat and lower carbs, but I need to get to the stores first. Maybe by this weekend I will be able to make bigger changes.