12 weeks of killing that Sh*t.....

[dointhemost]

total calories: 1638
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
49.45 99.65 26.6 73.05 197.77 1638

Breakfast 14.26 45.84 13.0 32.84 75.70 602
1 serving Hied'is fat free cottage cheese pancakes 9.76 31.84 5.0 26.84 25.70 312
1 serving sugar free syrup - 8.00 8.0 - - 20
1 serving trader joes creamer 1.50 4.00 - 4.00 - 30
2 servings trader joes soy protein powder 3.00 2.00 - 2.00 50.00 240


Lunch 14.00 14.00 7.0 7.00 29.00 295
1 serving feta cheese - 1.00 - 1.00 7.00 35
1 serving Omega Plus Light Mayonnaise 4.50 2.00 - 2.00 - 50
1 serving Sonoma Carb Cutting Tortillas 1.50 11.00 7.0 4.00 5.00 60
1 serving trader joes turkey burger patty 8.00 - - - 17.00 150


Dinner 1.50 29.50 4.5 25.00 31.50 260
1/2 serving trader joes brown rice 1.00 24.50 1.5 23.00 2.50 115
1 serving trader joes chicken tenderloin 0.50 - - - 28.00 120
1 serving trader joes green beans - 5.00 3.0 2.00 1.00 25


Snacks / Other 19.69 10.31 2.1 8.21 61.57 481
2 servings 100 % egg protein 1.00 4.00 - 4.00 48.00 220
1 cup almond milk 3.58 1.40 0.8 0.60 1.51 40
2 stalks medium Celery 0.14 2.38 1.3 1.08 0.55 11
2 tbsps whipped Cream Cheese 6.97 0.53 - 0.53 1.51 70
2 servings hard boiled eggs 8.00 2.00 - 2.00 10.00 140

 

[dointhemost]

Workout Logs: 2011-06-09
Exercise Name 1 RM Lifting Logs
Leg Press 275 75.0x5,130.0x5,170.0x5,210.0x5,250.0x3,90.0x8
Lunges 0 0.0x15,0.0x15,0.0x15,0.0x15
Machine Fly 83.33 40.0x20,40.0x20,50.0x20,50.0x20
Low cable flys 22.5 15.0x15,12.5x15,12.5x15
Dip 224.99 120.0x20,135.0x20,135.0x20
Seated Calf Raise 180 90.0x30,90.0x30,90.0x30,90.0x30
Standing Calf Raises 0 0.0x30,0.0x30,0.0x30,0.0x30

 

[Mrs_P]

Workout Logs: 2011-06-09
Exercise Name 1 RM Lifting Logs
Leg Press 275 75.0x5,130.0x5,170.0x5,210.0x5,250.0x3,90.0x8
Lunges 0 0.0x15,0.0x15,0.0x15,0.0x15
Machine Fly 83.33 40.0x20,40.0x20,50.0x20,50.0x20
Low cable flys 22.5 15.0x15,12.5x15,12.5x15
Dip 224.99 120.0x20,135.0x20,135.0x20
Seated Calf Raise 180 90.0x30,90.0x30,90.0x30,90.0x30
Standing Calf Raises 0 0.0x30,0.0x30,0.0x30,0.0x30

Good workout there Girl !
Gotta love those ald raises

 

[needtogetaas]

drop cals again to 1400 total cals a dat 50/20/30 spit.. its not my fault if you cant get the split down right ether you seem to be messing it up still.
50 percent protein 20 percent carbs and 30% good fats. Get this right and you will see more results. Thanks

 

[dointhemost]

total calories: 1406
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
31.56 86.15 26.7 59.45 198.38 1406


Breakfast 3.00 15.00 - 15.00 97.00 490
1 serving egg protein - 4.00 - 4.00 24.00 120
1 serving fage yogurt - 9.00 - 9.00 23.00 130
2 servings trader joes soy protein powder 3.00 2.00 - 2.00 50.00 240


Lunch 14.00 14.00 7.0 7.00 29.00 295
1 serving feta cheese - 1.00 - 1.00 7.00 35
1 serving Omega Plus Light Mayonnaise 4.50 2.00 - 2.00 - 50
1 serving Sonoma Carb Cutting Tortillas 1.50 11.00 7.0 4.00 5.00 60
1 serving trader joes turkey burger patty 8.00 - - - 17.00 150


Dinner 0.98 29.75 5.9 23.85 31.87 251
1 cup chopped broccolli 0.34 6.04 2.4 3.64 2.57 31
1 serving trader joes chicken tenderloin 0.50 - - - 28.00 120
3 oz yam 0.14 23.71 3.5 20.21 1.30 100


Snacks / Other 13.58 27.40 13.8 13.60 40.51 370
1 serving 100 % egg protein 0.50 2.00 - 2.00 24.00 110
1 cup almond milk 3.58 1.40 0.8 0.60 1.51 40
2 servings hard boiled eggs 8.00 2.00 - 2.00 10.00 140
1 serving trader joes blueberry fiber mini cakes 1.50 22.00 13.0 9.00 5.00 80

 

[dointhemost]

I also just purchased a elliptical machine and will now be adding a second round of cardio a day so I will be performing 45 minutes of cardio in morning in a fasted state before I hit the
weights and then again at night for 20 minutes after my last meal of the night before bed.

 

[Mrs_P]

Good workout there Girl !
Gotta love those ald raises

oops, meant to say calf raises, totally killed the spelling there ..lol

 

[dointhemost]

oops, meant to say calf raises, totally killed the spelling there ..lol

Thanks girl! My calves are killin me.. My calves and upper pain are always super sore...AWW

No pain , no gain right

 

[dointhemost]

Exercise Name 1 RM Lifting Logs
Barbell Deadlift 55 22.5x5,27.5x5,30.0x5,40.0x5,50.0x3,27.5x8 ( Dumbbells )
Wide-Grip Lat Pulldown 187.5 60.0x15,75.0x15,125.0x15,90.0x12
Wide-Grip Lat Pulldown 187.5 60.0x15,75.0x15,125.0x15,90.0x12
Straight Arm Push Down 75 30.0x15,40.0x15,50.0x15,50.0x15
Underhand Pull down 120 40.0x15,60.0x15,60.0x12,90.0x10
High rows 125.99 90.0x12,90.0x12,90.0x12

 

[dointhemost]

total calories: 1385
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
36.00 78.60 17.0 61.60 187.89 1385


Breakfast 16.34 46.24 13.8 32.44 52.21 522
1 cup almond milk 3.58 1.40 0.8 0.60 1.51 40
1 serving Hied'is fat free cottage cheese pancakes 9.76 31.84 5.0 26.84 25.70 312
1 serving sugar free syrup - 8.00 8.0 - - 20
1 serving trader joes creamer 1.50 4.00 - 4.00 - 30
1 serving trader joes soy protein powder 1.50 1.00 - 1.00 25.00 120


Lunch 2.00 - - - 36.00 160
2 servings Frozen Shrimp 2.00 - - - 36.00 160


Dinner 13.08 17.96 2.4 15.56 27.17 313
2 corn tortillas 1.08 16.96 2.4 14.56 2.17 83
1 serving trader joes shredded cheese 4.00 1.00 - 1.00 8.00 80
1 serving trader joes turkey burger patty 8.00 - - - 17.00 150


Snacks / Other 4.58 14.40 0.8 13.60 72.51 390
2 servings 100 % egg protein 1.00 4.00 - 4.00 48.00 220
1 cup almond milk 3.58 1.40 0.8 0.60 1.51 40
1 serving fage yogurt - 9.00 - 9.00 23.00 130