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  #11  
Old 01-22-2004, 02:36 AM
Gretch23 Gretch23 is offline
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Default WEDNESDAY

Wednesday:

9am 1/2 cup oats, 1 cup egg beaters & coffee
12:30pm PWO protein shake & yams
2:30pm Tuna w/ lite mayo & 15 pretzels
5pm, Chicken w/ lite mayo & Green Beans
8:30pm 1/2c. oats, 1c. egg beaters & 1/2 banana
* Chest, Shoulders, Triceps

* Bench Press
Bar Warmup 2 x 10
10's x 6
10's x 6
10's x 6

* Incline DB Press
25's x 6
25's x 6

* DB Flyes
20's x 6
20's x 6

* DB Shoulder Press
20's x 6
20's x 6
20's x 6

* Cable Front Raises
15 x 6
15 x 6

* Cable Side Lat Raises
15 x 6
10 x 6

* Tricep Cable Push Down
40 x 6
40 x 6

* Close Grip Bench Press
Bar x 6
Bar x 6
  #12  
Old 01-22-2004, 08:53 AM
Tuf Tuf is offline
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Join Date: Feb 2003
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Default Re: WEDNESDAY

Hey, I just wanted to welcome you to ABC. [img]/forum/images/graemlins/smile.gif[/img] Let me know if you'd like a critique on your diet.
__________________
<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font>
-Wayne Gretzky

http://www.rhondariley.com/009/thumbs/005.jpg
"When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade."
-Rhonda Riley

<font color="009999">Click Here for ABC's Forum Rules</font>
<font color="purple">Click Here for ABC's Index of Bible Studies</font>
  #13  
Old 01-22-2004, 12:30 PM
Syddles Syddles is offline
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Default Re: WEDNESDAY

Lookin' good, Gretch. [img]/forum/images/graemlins/smile.gif[/img]

Do you know your calories and your P/C/F ratios?

I'm not sure if the amount of soy you eat matters, but you might want to through some soy nut butter in there instead of peanut butter in one of your meals.
  #14  
Old 01-23-2004, 12:20 AM
Gretch23 Gretch23 is offline
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Default thursday

thanks and TUF i would love any input you or anyone have
ok where do you get soy nut butter and why is it better than PB?

Thursday:
8:30am 1/2 cup oats, 1 cup egg beaters &amp; coffee
10:45am PWO 2 calcium chews
1:30pm subway chicken wrap with mustard &amp; an apple
3pm PWO protein shake
5pm chicken &amp; green beans
6pm 20 cashews
8:30 PB on wheat pita, cooked apples &amp; chocolate silk pie
* YA the pie and apples was a cheat
* Cardio: 30 min. bike, 15 min. incline treadmill &amp;
100 Reps Abs
  #15  
Old 01-23-2004, 09:43 AM
Tuf Tuf is offline
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Join Date: Feb 2003
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Posts: 9,298
Default Re: thursday

[ QUOTE ]
thanks and TUF i would love any input you or anyone have
ok where do you get soy nut butter and why is it better than PB?
<font color="red">Natural PB is a great choice.</font>

Thursday:
8:30am 1/2 cup oats, 1 cup egg beaters &amp; coffee
<font color="red">Good.</font>

10:45am PWO 2 calcium chews
<font color="red">I would use calcium carbonate or citrate that contains vitamin d and magnesium to increase absorption. I would have this with your pre-sleep meal instead of PWO because studies have shown that calcium is best absorbed while sleeping. Also, I would wait about 30 minutes after cardio and then have a meal. </font>

1:30pm subway chicken wrap with mustard &amp; an apple
<font color="red">Try to stay away from processed foods. The chicken in that sandwich contains starch, sugar, maltodextrin, and lots of sodium--I checked the ingredients on Subway's website. [img]/forum/images/graemlins/wink.gif[/img] The wraps also contain corn starch and dextrose. It would be much better to make your own chicken breast and have a sweet potato and veggies on the side. I would have the apple in your first meal of the day or not at all.</font>

3pm PWO protein shake
<font color="red">Are you following the optimal PWO protocol for this shake? Follow the instructions in these articles:
http://abcbodybuilding.com/magazine/...pportunity.htm
http://www.abcbodybuilding.com/magazine03/dextrose.htm</font>
5pm chicken &amp; green beans
<font color="red">Good, but add some EFAs here (flax oil, safflower oil, etc.).</font>

6pm 20 cashews
<font color="red">This is not a complete meal. Add a lean meat such as chicken, turkey, or fish, some vegetables, and some EFAs. I would replace the cashews with walnuts so you get some Omega-3 fatty acids.</font>

8:30 PB on wheat pita, cooked apples &amp; chocolate silk pie
* YA the pie and apples was a cheat
<font color="red">I would consider that whole meal to be a cheat. Read about the optimal pre-sleep meal at the end of this article:
http://abcbodybuilding.com/magazine/zfactor.htm </font>

* Cardio: 30 min. bike, 15 min. incline treadmill &amp;
100 Reps Abs

[/ QUOTE ]

<font color="red">I agree with everyone else about your caloric intake. I would suggest increasing your calories slowly, at a rate of about 100-200 calories per week.

Is your current goal to gain muscle or to lose fat?

Here is an extremely helpful article that you can use as a checklist to see where your diet is lacking. It discusses water intake and supplementation as well.
http://abcbodybuilding.com/magazine/...eyourself2.htm

Here is an excerpt from the article:
[ QUOTE ]
It all boils down to this: if you have run into a plateau or are not seeing the gains you would like to see, then it is probably your diet that is holding you back! I will break down nutrition into 9 different categories. And for each category I describe, I want you to ask yourself this question: " am I doing currently doing this? " If you are not, then you need to be, that is, if you want optimal gains!

[/ QUOTE ]
__________________
<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font>
-Wayne Gretzky

http://www.rhondariley.com/009/thumbs/005.jpg
"When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade."
-Rhonda Riley

<font color="009999">Click Here for ABC's Forum Rules</font>
<font color="purple">Click Here for ABC's Index of Bible Studies</font>
  #16  
Old 01-23-2004, 12:44 PM
Gretch23 Gretch23 is offline
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Default Re: thursday

thank you tuf. i will take all of your comments into consideration. the 1st link doesnt work (the one about the meal before bed).. and yes i feel dehydrated from the sugar laden meal last night. goal fri-sun this weekend is to be super clean. thanks for your time.. and while id love to build muscle as well, my main goal right now is to lose some body fat. thanks again
  #17  
Old 01-23-2004, 01:33 PM
Tuf Tuf is offline
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Join Date: Feb 2003
Location: The Uncomfortable Zone
Posts: 9,298
Default Re: thursday

You're welcome, Gretch. [img]/forum/images/graemlins/smile.gif[/img]

I'm sorry the Z-Factor link didn't work. This one should work now:
http://abcbodybuilding.com/magazine/zfactor.htm

Basically you want some casein protein (cottage cheese is a great source) or some meat, some EFAs, and some leafy greens. This meal is of great importance, as you will be going all night without food while you sleep.

If fat loss is your main goal, I would really recommend reading the 13 Weeks to Fat Burning Diet article in the blue Nutrition tab above. It has countless principles that will really aid you in meeting those goals. Also, I think it is highly unlikely that you will accomplish your long-term goals with your calories so low. You need to rev your metabolism up so that it will work for you to help you burn that fat! [img]/forum/images/graemlins/smile.gif[/img]
__________________
<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font>
-Wayne Gretzky

http://www.rhondariley.com/009/thumbs/005.jpg
"When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade."
-Rhonda Riley

<font color="009999">Click Here for ABC's Forum Rules</font>
<font color="purple">Click Here for ABC's Index of Bible Studies</font>
  #18  
Old 01-23-2004, 04:01 PM
Syddles Syddles is offline
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Join Date: Nov 2003
Location: not all there
Posts: 3,403
Default Re: thursday

[ QUOTE ]
ok where do you get soy nut butter and why is it better than PB?

[/ QUOTE ]

I found soy nut butter in the "Natural Foods" section of Kroger. There's several variations of it... sugar-added, no-sugar added, and chocolate. I just recommend it is a source of soy for the hypothyroidism.

I wouldn't say it's better than natural peanut butter. Both are great options.
  #19  
Old 01-24-2004, 05:37 PM
Gretch23 Gretch23 is offline
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Default saturday back workout

took friday off due to hair appointment, school, and work.
rest was nice, and diet was so so .. i didnt eat frequently enough and i had quiznos and some teriyaki chicken. it is nice though to not be vegetarian anymore. my body craves chicken all of the time now .. and tuna.. etc. i love it!

* Wide Grip Pull Down
30 Warmup (2 x 10 )
60 x 6
60 x 6
65 x 6

* Close Grip Pull Down
75 x 6
75 x 6
75 x 6

* Wide Bar Row
45 x 6
45 x 6
45 x 6

* Hyperextensions
Warmup x 12
25 x 8
25 x 8

* Alternating DB Curls
Warmup 10 x 12
15 x 6
15 x 6

* Straight Bar Curl
30 x 6
30 x 6
  #20  
Old 02-19-2004, 12:53 AM
Gretch23 Gretch23 is offline
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Join Date: Sep 2003
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Default SORRY i have been so busy I havent poSted !! I HAVE NEWS!

OMG .. i saw abs today in the mirror at the gym. I braved the sports bra and pants look today with my boyfriend and said my abs were sore. Hes like ya i can see them kinda..

I look in the mirror and THERE THEY WERE.

my abs are showing a little!

i am SOOOOO SOOOO excited. my body holds on to body fat like you wouldnt beleive it.

did i mention im excited??

any tips to keep em up ?
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