Amore's Log

[amore]

The trainer plus I am taking (thermo/energy pill) is making me feel weird after i take it! i feel like i've had 2 glasses of wine (kind of dizzy, not all there) but wired. What supp should I replace it w/? Cardio breeze? Does cardio breeze have the same effect? it's almost that i can't function in business after i take one of these.... can't concentrate etc. took one an hr ago and am feeling the effects now (and working out as i'm typing this)... So far squats at 105lb. 2x...

 

[amore]

Yea the trainer plus supplement is gotta go. My day was shot because of it, just like the other few days. I took a long nap again today for a few hours in the late afternoon until about 7 pm. It's like a high and low from that stuff. No good.

12/15 THUR

meal 1
apple 50g with cinnamon

HIIT: 2 min warm up, then 4 min of HIIT (1 min on, 1 off, 1 on, 1 off)

meal 1b
whey ON
milk 1/2 cup
creatine
l-glut
multi
EFA
green tea extract
grapes 20g
Meal total: 268 cals, 6g fat, 22g carbs, 29g protein

meal 2
egg whites 140g
bread 36g
ON whey
sardines
creatine
green tea extract
l glut
blueberries 28g
trainer plus thermogenic
emerg'gen-C drink
Meal total: 452 cals, 12g fat, 31g carbs, 55g protein

WORKOUT

Squats
1x10, 105 lb total
1x6, 105 lb (though squatted lower)

Flat bench flyes
1x12 10 lb dumbbells

Lat raises
1x12 10 lb dumbbells

meal 3
brazil nuts 30g
protein isopure
Meal totals: 317 cals, 20g fat, 4g carbs, 34g protein

meal 4
tilapia 30g
protein isopure
grapes 50g
Meal totals: 165 cals, 3g fat, 10g carbs, 25g protein

meal 5
protein isopure
Meal totals: 40 cals, 10g protein

meal 6
ON whey
cottage cheese 50g
Meal totals: 165 cals, 2g fat, 5g carbs, 31g protein

12/15 TOTALS:
1,408 cals, 44g fat, 72g carbs, 184g protein
27% fat/19% carbs/52% protein

 

[amore]

Question:

What are the best exercises for gaining that V shape? Incline bench? Flat bench press? Also genetically I'm pretty wide in my hips. Any advice on how to get my hips as small as possible?

I have not really figured out a workout routine I guess yet. have been back and forth whether I want to try hypertrophy specific training again..... Or just try to lift heavy right off the bat....... Any ideas here would be appreciated about workouts.

 

[amore]

12/16 FRI

meal 1 (woke up very late today)
2 pm
creatine 1x
l-glut 2x
HIIT training (6 min total, 3 sprints 1 min each, 3 min rest in between)
water 2 cups
blueberries 44g
grapes 36g
ON whey 1.5x
water 1.5 cup
peanut butter 1 tablespoon
green tea 1 cup
green tea extract 3x
complete EFA 3x
multi vit 1x
glucosamine 3x
Meal totals: 375 cals, 13g fat, 22g carbs, 41g protein

meal 2
4:30 pm
tilapia 115g
olive oil 1/2 teaspoon
broccoli cooked 64g
grapes 28g
water 2 cups
creatine 2x
green tea extract 2x
l-glut 1x
Meal totals: 183 cals, 6g fat, 9g carbs, 23g protein

meal 3
6:45 pm
ON whey 1.5x
water
Meal totals: 377 cals, 22g fat, 8g carbs, 40g protein

meal 4
7:45 pm
tilapia 115g
olive oil
ON whey
water
cottage cheese 20g
Meal totals: 361 cals, 9g fat, 10g carbs, 62g protein
brazil nuts 30g

WORKOUT:
~10:30 pm (btw 10:30 and 11:15 – few little breaks):
Lat raises:
1x15 10lb dumbbells
1x10 10lb dumbells
Upright row:
1x15, 16 lb dumbbells
Tricep extensions overhead, 16 lb dumbbell:
1x15 (i need a heavier dumbbell i guess?)
1x14
Dips using bench and own body weight:
1x10
1x10
Arnolds, 16 lb dumbbells:
1x7
Lunges w/ own body weight:
1x: 10x/leg
1x: 10x/leg
Calf raises (standing) holding 1 35 lb plate
1x: 15x/leg
Abs – crunches:
1x100
l-glut 1x
creatine 2x

meal 5
11:30 pm
ON whey 1x
water
Meal totals: 120 cals, 1g fat, 3g carbs, 24g protein

12/16 TOTALS:
1,419 cals, 51g fat, 52g carbs, 191g protein
31% fat/14% carbs/53% protein
1,462 mg sodium

Felt on the irritated side late in the day. Is it the low carbs or outside factors I keep wondering? A little stressed lately for business/family- related reasons and boyfriend problems. I guess dump the boyfriend and get the businesses to bring in more cash flow, huh? Or make up w/ him. Life sucks sometimes. And yet other times it is so great, like when you look in the mirror and look a bit better, weighing a new low of 145.5 lb (7.5 lb change) this morning with a BF% of 18.17 for 3 site measurement (tricep, suprailiac, thigh) or 22.77 for all 7 spots…. Diet must be working a bit? At least for water loss …… ;-)

 

[caligirl]

Lack of carbs can leave you a bit grouchy!! Your brain needs those carbs to function correctly!

 

[mermaid]

Life sucks sometimes. And yet other times it is so great, like when you look in the mirror and look a bit better, weighing a new low of 145.5 lb (7.5 lb change)

Yes it does. But you know what? Having a goal that is solely for yourself helps you get through. I've missed logging and concentrating on my goal. I mean, I'm not doing that well at it actually because life gets in the way (poor excuse?) but it's the only thing in my life that's all about me.

Hang in there honey It all works out one way or another.

Good job on your succes with your goals so far

 

[iceprincess]

Question:

What are the best exercises for gaining that V shape? Incline bench? Flat bench press? Also genetically I'm pretty wide in my hips. Any advice on how to get my hips as small as possible?

I have not really figured out a workout routine I guess yet. have been back and forth whether I want to try hypertrophy specific training again..... Or just try to lift heavy right off the bat....... Any ideas here would be appreciated about workouts.

Wide shoulders with low bodyfat will help most with the V shape. So, work military press, lateral raises, and upright rows for the shoulders, and keep the diet in line for the waist/hip line.

Also, concerning which program to use, I would advise you to pick one and stick with it. If you use it for 2 months and see results each week, then you are learning how your body responds to various exercises/sets/reps/etc. If, at the end of the 2 months, you really haven't seen a big change, try another routine or style of lifting. The important thing is to stick to something consistently for a time period, so that you can learn how your body responds. That information will be invaluable for the future.

Best of luck...you are really doing well - keep up the good work!

 

[amore]

Wide shoulders with low bodyfat will help most with the V shape. So, work military press, lateral raises, and upright rows for the shoulders, and keep the diet in line for the waist/hip line.

Also, concerning which program to use, I would advise you to pick one and stick with it. If you use it for 2 months and see results each week, then you are learning how your body responds to various exercises/sets/reps/etc. If, at the end of the 2 months, you really haven't seen a big change, try another routine or style of lifting. The important thing is to stick to something consistently for a time period, so that you can learn how your body responds. That information will be invaluable for the future.

Best of luck...you are really doing well - keep up the good work!

Thank you iceprincess! I think I will just lift heavy and see what happens ;-) If I regularly work my muscles hard enough, the results should be automatic ;-)

 

[amore]

Yes it does. But you know what? Having a goal that is solely for yourself helps you get through. I've missed logging and concentrating on my goal. I mean, I'm not doing that well at it actually because life gets in the way (poor excuse?) but it's the only thing in my life that's all about me.

Hang in there honey It all works out one way or another.

Good job on your succes with your goals so far

Thank you mermaid!! As for life getting in the way, there's a quote that goes something like ... that we plan for the future with the decisions we make thinking tomorrow will be better, but then if we think it about it, it IS tomorrow - life IS RIGHT NOW. ;-)

 

[buffalogal]

What are the best exercises for gaining that V shape? Incline bench? Flat bench press? Also genetically I'm pretty wide in my hips. Any advice on how to get my hips as small as possible?

Amore, just to add to what IP has already posted...

You should also incorporate back training into the program, specifically exercises that hit the lats. The best ones are pull-ups or pulldowns, both with a wide grip. I've noticed quite a difference just in adding in wide-grip pulldowns.

I also agree with what Iceprincess said about picking a program. I generally will write out a program, use it for 4, 6 or 8 weeks (depending on results) and then change it up. That way you don't have to come up with exercises off the top of your head and wonder if it's doing any good. I carry a notebook and pencil in the gym to help me keep track of everything I've done, that way I know if I need to go heavier next time.

Just be sure, when you write up a program, do compound exercises first with isolation movements toward the end. After you get used to that, you can start manipulating exercises (pre-exhaust exercises, supersets, drop sets, etc) to your advantage.

I know it's a tad confusing - it's taken me four years just to get this far regarding order of exercises, what works what muscle, etc. Just stick with it and ask a lot of questions. There are so many people here who know what they're talking about. Good luck girl - you're doing great!!