Please Scroll Down to See Forums Below hey everyone,
I think I found a new diet everyone can benefit from:
http://www.angelospizzaironwood.com/diet.pdf
LOL
A ;-)
I think I found a new diet everyone can benefit from:
http://www.angelospizzaironwood.com/diet.pdf
LOL
A ;-)
Amore's Log
- Thread starter amore
- Start date
12/17 SAT
meal 1
blueberries 54g
grapes 52g grapes
l-glut 2x
creatine 2x
green tea 1 cup
HIIT 8 min total (4 min of 'sprints' on stepper machine)
Meal totals: 70 cals, 1g fat, 17g carbs, 1g protein
meal 2 right post workout
grapes 32g
blueberries 22g
ON whey 1.5x
l-glut 1x
creatine 1x
green tea extract 3x
multi vit 1x
glucosamine 3x
EFA 3x
peanut butter 1 teaspoon
Meal totals: 294 cals, 8g fat, 15g carbs, 39g protein
meal 3
brazil nuts 30g
ON whey 1x
Meal totals: 317 cals, 21g fat, 7g carbs, 28g protein
meal 4
Isopure whey post workout:
Meal total: 80 cals, 20g protein
WORKOUT:
(from memory didn't take notebook to the gym as i should have)
Upright row:
15x20
10x22.5
10x25
Tricep Extensions:
15x20
10x25
Arnolds:
10x15
Lateral raises:
10x10
10x15
Abs crunches on decline:
20x
20x
meal 5
chicken breast 90g~ (at restaurant - * cook made it on olive oil though i wanted grilled which to me means no oil - PLAINNNNN!! this included the broccoli - was swimming in olive oil... oh well ate anyways considered it cheat meal).
broccoli 80g~
olive oil 1.5 tablespoon~
grapes 12g (once i got home)
l-glut 2x
creatine 4x
Meal totals: 321 cals, 23g fat, 6g carbs, 23g protein
meal 6
cottage cheese 54g
blueberries 32g
protein isopure
chicken breast 20g (some from restaurant that i took home so i could weigh the stuff lol)
Meal totals: 167 cals, 1g fat, 6g carbs, 32g protein
meal 7
ON whey 1.5x
bluberries 6 oz or so ~ ** now i was up late until about 4:30 which is about 2.5 hrs past my reg bed time so hence the extra snacking on the blueberries got so hungry and my appetite for sugar went up so i indulged!! **
Meal totals: 275 cals, 2g fat, 29g carbs, 37g protein
12/17 TOTALS:
1,525 estimated cals, 57g estimated fats, 80g estimated carbs, 180g estimated protein
I think my #s were close maybe a bit high as i tried to high ball on the restaurant meal...
32% FAT/19% CARBS/47% PROTEIN
Not bad for somewhat of a cheat day.... I guess?
meal 1
blueberries 54g
grapes 52g grapes
l-glut 2x
creatine 2x
green tea 1 cup
HIIT 8 min total (4 min of 'sprints' on stepper machine)
Meal totals: 70 cals, 1g fat, 17g carbs, 1g protein
meal 2 right post workout
grapes 32g
blueberries 22g
ON whey 1.5x
l-glut 1x
creatine 1x
green tea extract 3x
multi vit 1x
glucosamine 3x
EFA 3x
peanut butter 1 teaspoon
Meal totals: 294 cals, 8g fat, 15g carbs, 39g protein
meal 3
brazil nuts 30g
ON whey 1x
Meal totals: 317 cals, 21g fat, 7g carbs, 28g protein
meal 4
Isopure whey post workout:
Meal total: 80 cals, 20g protein
WORKOUT:
(from memory didn't take notebook to the gym as i should have)
Upright row:
15x20
10x22.5
10x25
Tricep Extensions:
15x20
10x25
Arnolds:
10x15
Lateral raises:
10x10
10x15
Abs crunches on decline:
20x
20x
meal 5
chicken breast 90g~ (at restaurant - * cook made it on olive oil though i wanted grilled which to me means no oil - PLAINNNNN!! this included the broccoli - was swimming in olive oil... oh well ate anyways considered it cheat meal).
broccoli 80g~
olive oil 1.5 tablespoon~
grapes 12g (once i got home)
l-glut 2x
creatine 4x
Meal totals: 321 cals, 23g fat, 6g carbs, 23g protein
meal 6
cottage cheese 54g
blueberries 32g
protein isopure
chicken breast 20g (some from restaurant that i took home so i could weigh the stuff lol)
Meal totals: 167 cals, 1g fat, 6g carbs, 32g protein
meal 7
ON whey 1.5x
bluberries 6 oz or so ~ ** now i was up late until about 4:30 which is about 2.5 hrs past my reg bed time so hence the extra snacking on the blueberries got so hungry and my appetite for sugar went up so i indulged!! **
Meal totals: 275 cals, 2g fat, 29g carbs, 37g protein
12/17 TOTALS:
1,525 estimated cals, 57g estimated fats, 80g estimated carbs, 180g estimated protein
I think my #s were close maybe a bit high as i tried to high ball on the restaurant meal...
32% FAT/19% CARBS/47% PROTEIN
Not bad for somewhat of a cheat day.... I guess?
12/18 SUN
meal 1
9 am
creatine 2x
l-glut 2x
grapes 54g
blueberries 92g
green tea 2 cups
HIIT 6 min total (3 sprints - stepper machine)
Meal totals: 93 cals, 1g fat, 23g carbs, 1g protein
meal 2 right post HIIT
peanut butter 2 teaspoons
ON whey
creatine 1x
l-glut 1x
EFA 3x
multi 1x
glucosamine 3x
Meal totals: 231 cals, 10g fat, 6g carbs, 27g protein
meal 3
3 pm * was so tired as i got up early and went to bed late last night so i went back to sleep for about 3-4 hrs*
chicken breast (remaining from restaurant) 54g
olive oil 1 tablespoon
broccoli 82g
grapes 64g
peanut butter 2 teaspoons
ON Whey 1x
Meal totals: 440 cals, 23g fat, 21g carbs, 42g protein
meal 4
4:30 pm
Advant Edge caffeine protein to wake me up a bit (day was all screwed up from sleeping being off)
Meal totals: 110 cals, 3g fat, 3g carbs, 15g protein
meal 5
7 pm
chicken with garlic 150g (home made) w/ 1 tablesoon olive oil
broccoli 102g
kiwi 92g
creatine 2x
l-glut 1x
Meal totals: 275 cals, 18g fat, 19g carbs, 39g protein
WORKOUT:
8:15 pm
Squats - pretty much full squats - i've had problems w/ lower squats w/ high weight b4 so i'm retraining my muscles to squat lower...:
10x55
9x70
Lunges:
10xbody weight
10xbody weight +5 total
Deadlifts:
10x45
10x45
Calf raises (standing)
20x holding 25lb plate
meal 6
9:30 pm
isopure protein
red potato 30g
blueberries 40g w/ cinnamon
creatine 3x
l-glut 1x
Meal totals: 174 cals, 0g fat, 12g carbs, 31g protein
12/18 TOTALS:
1,424 cals, 55g fat, 83g carbs, 155g protein
34% fat, 21% carbs, 43% protein
No good... Protein should have been higher and carbs lower. Seems like I'm starting to like fruit too much - need to cut that fruit eating out. I cut out the honey successfully LOL!! ;-) I think I felt cheated on my cheat day yesterday. I still ate very clean!! Didn't feel like cheating and so I wanted to be bad and eat sugar today. Sleeping less didn't help either I guess. Oh well, at least I did not eat a few pizzas or something!! ;-))
meal 1
9 am
creatine 2x
l-glut 2x
grapes 54g
blueberries 92g
green tea 2 cups
HIIT 6 min total (3 sprints - stepper machine)
Meal totals: 93 cals, 1g fat, 23g carbs, 1g protein
meal 2 right post HIIT
peanut butter 2 teaspoons
ON whey
creatine 1x
l-glut 1x
EFA 3x
multi 1x
glucosamine 3x
Meal totals: 231 cals, 10g fat, 6g carbs, 27g protein
meal 3
3 pm * was so tired as i got up early and went to bed late last night so i went back to sleep for about 3-4 hrs*
chicken breast (remaining from restaurant) 54g
olive oil 1 tablespoon
broccoli 82g
grapes 64g
peanut butter 2 teaspoons
ON Whey 1x
Meal totals: 440 cals, 23g fat, 21g carbs, 42g protein
meal 4
4:30 pm
Advant Edge caffeine protein to wake me up a bit (day was all screwed up from sleeping being off)
Meal totals: 110 cals, 3g fat, 3g carbs, 15g protein
meal 5
7 pm
chicken with garlic 150g (home made) w/ 1 tablesoon olive oil
broccoli 102g
kiwi 92g
creatine 2x
l-glut 1x
Meal totals: 275 cals, 18g fat, 19g carbs, 39g protein
WORKOUT:
8:15 pm
Squats - pretty much full squats - i've had problems w/ lower squats w/ high weight b4 so i'm retraining my muscles to squat lower...:
10x55
9x70
Lunges:
10xbody weight
10xbody weight +5 total
Deadlifts:
10x45
10x45
Calf raises (standing)
20x holding 25lb plate
meal 6
9:30 pm
isopure protein
red potato 30g
blueberries 40g w/ cinnamon
creatine 3x
l-glut 1x
Meal totals: 174 cals, 0g fat, 12g carbs, 31g protein
12/18 TOTALS:
1,424 cals, 55g fat, 83g carbs, 155g protein
34% fat, 21% carbs, 43% protein
No good... Protein should have been higher and carbs lower. Seems like I'm starting to like fruit too much - need to cut that fruit eating out. I cut out the honey successfully LOL!! ;-) I think I felt cheated on my cheat day yesterday. I still ate very clean!! Didn't feel like cheating and so I wanted to be bad and eat sugar today. Sleeping less didn't help either I guess. Oh well, at least I did not eat a few pizzas or something!! ;-))
S
scorpiogirl
Guest
Olive Oil is a good fat that you want in your diet. It does, however, have very high calories. So your lunch with the chicken and broccoli wasn't all that bad, just probably high calorie because of the oil.
scorpiogirl said:
Yea I guess you are right. But that's one way for me to incorporate some cals without all the bulk so that i can fit all the cals into one day ;-)))
here's a new pic attached... new shirt from poland ;-)) Dad bought it for me on his trip there! AND he DID NOT SEND THE COOKIES!! YES! As I would have a hard time not eating them all!!!!
12/19 MON
meal 1
brazil nuts 16g
blueberries 46g
HIIT training 4 min total
kiwi 52g
creatine 2x
l-glut 1x
ON whey 1 scoop
Meal totals: 286 cals, 12g fat, 19g carbs, 27g protein
meal 2
brazil nuts 12g
chicken breast 142g
red potato 64g
Meal totals: 275 cals, 9g fat, 14g carbs, 36g protein
meal 3
6:15 pm
glucorell 1x
sesapure 1x
bread 26g
croutons 12g
romaine lettuce 42g
spinach 10g
vinaigrette 1 teaspoon
feta 18g
grapes 26g
hommus 1 oz
t-rex (thermorexin) 1x
WORKOUT:
squats 10x95
leg extensions 10x100
leg curls 10x85
dumbbell pullovers 10x20 lb dumbbell
lateral raises 15x10 lb dumbbells
upright row 10x22.5 lb dumbbells
seated row 10x85
bench press 12x20 lb dumbells
curls 9x20 lb dumbells
tricep extensions 10x27.5 lb dumbell
weighted pullups 12x115 lb offset
weighted dips 9x100 lb offset
calf raises 30x75 (need to raise the weight last time)
abs crunches 25x using weird ab machine w/ 5 lb weight
Meal totals prior to workout:
263 cals, 9g fat, 36g carbs, 10g protein
meal 4
7 pm during workout
isopure
Meal totals: 80 cals, 20g protein
meal 5
post workout
isopure
blueberries 40g
brazil nuts 16g
multi vit 1x
creatine 4x
glucorell 1x
sesapure 1x
7:30 pm
Meal totals: 214 cals, 11g fat, 8g carbs, 23g protein
meal 6
ON whey 2 scoops
cottage cheese 58g w/ cinnamon and 14g blueberries
Meal totals: 301 cals, 3g fat, 10g carbs, 56g protein
12/19 TOTALS:
1,419 cals, 45g fat, 87g carbs, 172g protein
27% fat/23% carbs/48% protein
1,318 mg sodium
Pretty good day in terms of training - we'll see how i feel tomorrow.
New training program will include the exercises I did above plus maybe adding lunges - 1 set of 8-10 reps max - with lots of effort - to failure if possible. I work out alone though and well that's hard sometimes to go to failure... don't want to drop weights on someone's feet or myself..... so i try my best... Will train 3x/week w/ weights this way to allow adequate recovery. HIIT will be done 3-4x/week starting tomorrow at a much bigger effort than the so far max of 8 minutes (4 min of sprints on stepper machine). treadmill should get fixed within a week (part still not in, so that should help!!)...
meal 1
brazil nuts 16g
blueberries 46g
HIIT training 4 min total
kiwi 52g
creatine 2x
l-glut 1x
ON whey 1 scoop
Meal totals: 286 cals, 12g fat, 19g carbs, 27g protein
meal 2
brazil nuts 12g
chicken breast 142g
red potato 64g
Meal totals: 275 cals, 9g fat, 14g carbs, 36g protein
meal 3
6:15 pm
glucorell 1x
sesapure 1x
bread 26g
croutons 12g
romaine lettuce 42g
spinach 10g
vinaigrette 1 teaspoon
feta 18g
grapes 26g
hommus 1 oz
t-rex (thermorexin) 1x
WORKOUT:
squats 10x95
leg extensions 10x100
leg curls 10x85
dumbbell pullovers 10x20 lb dumbbell
lateral raises 15x10 lb dumbbells
upright row 10x22.5 lb dumbbells
seated row 10x85
bench press 12x20 lb dumbells
curls 9x20 lb dumbells
tricep extensions 10x27.5 lb dumbell
weighted pullups 12x115 lb offset
weighted dips 9x100 lb offset
calf raises 30x75 (need to raise the weight last time)
abs crunches 25x using weird ab machine w/ 5 lb weight
Meal totals prior to workout:
263 cals, 9g fat, 36g carbs, 10g protein
meal 4
7 pm during workout
isopure
Meal totals: 80 cals, 20g protein
meal 5
post workout
isopure
blueberries 40g
brazil nuts 16g
multi vit 1x
creatine 4x
glucorell 1x
sesapure 1x
7:30 pm
Meal totals: 214 cals, 11g fat, 8g carbs, 23g protein
meal 6
ON whey 2 scoops
cottage cheese 58g w/ cinnamon and 14g blueberries
Meal totals: 301 cals, 3g fat, 10g carbs, 56g protein
12/19 TOTALS:
1,419 cals, 45g fat, 87g carbs, 172g protein
27% fat/23% carbs/48% protein
1,318 mg sodium
Pretty good day in terms of training - we'll see how i feel tomorrow.
New training program will include the exercises I did above plus maybe adding lunges - 1 set of 8-10 reps max - with lots of effort - to failure if possible. I work out alone though and well that's hard sometimes to go to failure... don't want to drop weights on someone's feet or myself..... so i try my best... Will train 3x/week w/ weights this way to allow adequate recovery. HIIT will be done 3-4x/week starting tomorrow at a much bigger effort than the so far max of 8 minutes (4 min of sprints on stepper machine). treadmill should get fixed within a week (part still not in, so that should help!!)...
iceprincess
New member
I noticed that you take creatine. What type do you take? Are you liking it? Do you notice a difference? How much do you take per day? I am always curious about the opinion of woman on it. I just started taking it yesterday so I am very excited to find out if I will have a noticable difference in my workouts this week! 
Sorry for all the questions...curious minds want to know!
Sorry for all the questions...curious minds want to know!
buffalogal
New member
Hopefully one of the other girls will answer this, as I'm curious myself. I don't think it has too much to do with low BF. My body fat is only at 18%, and my veins just naturally pop out, even when I was at 25% they stuck out like a sore thumb. Maybe just genetics??
Great job on the log. You're pic looks great!
iceprincess said:I noticed that you take creatine. What type do you take? Are you liking it? Do you notice a difference? How much do you take per day? I am always curious about the opinion of woman on it. I just started taking it yesterday so I am very excited to find out if I will have a noticable difference in my workouts this week!
Sorry for all the questions...curious minds want to know!
Hi iceprincess,
I take creatine in a pill form as I hate the taste of it by itself in just water. I'm very picky about tastes... It's from NOW Sports (bought at local vitamin store). 750 mg, 120 caps. 6 capsules=4.5g creatine monohydrate and 10 cals. I take the creatine in the mornings usually w/ some l-glut and then prior and post workout. I split up the doses to get about 6 caps a day. A difference? i think that I feel more of a pump when I'm on creatine. Almost as if my muscles tightened more when I work out. I've heard from a few very good looking people that creatine is just about the only supplement that REALLY works as a lot of supplements are overrated and just don't work. I think I might need a bit of a highter dose though - i think i should have loaded it as per the bottle instructions 1st. I don't get bloating with this one it seems or stomach problem. When I used a powder form creatine about a year ago I would get stomach problems instantly as in diarrea bad! Hated the stuff so that's why I think I developed a negative neuroassociation w/ the taste. It's difficult to measure results this time around though as I've really just started and was taking the stuff all along. See how it works for you - if you like it, keep taking it ;-) Oh one more thing.. in evaluating a certain supplement, you have to look at so many factors. How do you know if your gains are directly associated with that supplement intake for instance? It could be just diet or workout that you used that's giving your the results. May not be the supplement that makes the result. So you would have to make a scientific study to keep diet, etc. all the same to test if it's really the supplement doing the work. My training and diet has ranged some so I'm not a good test subject. But that's why the studies on creatine exist... And why they say that creatine helps convert ADP back to ATP providing greater amounts of ATP for energy, hence increasing short term endurance and strength. ;-)
