BuffaloGal_2006

[buffalogal]

Thanks IP. I just can't keep my cals low for some reason. I've never been able to and always admire others who can. I just like eating too much, even if it is healthy food...

Headache is just now beginning to come back but at least I was able to get my cardio in. Gonna be a long day.

 

[buffalogal]

Day 10: Monday, May 1st

4:45 am: 2 Cardio Breeze

5:15 am: HIIT Cardio on treadmill
5 min warmup
30 sec sprints @ 9 MPH, 1 min recovery jog @ 5 MPH x 8 cycles
5 min cooldown

Abs (3 sets total): Bicycles with upper/lower body 30 sec each set
superset with
Lying Leg scissors 30 sec each set

6:15 am: 1 Gluc

Meal 1: 6:30 am

2 sesapure
multivitamin
potassium supp
4 egg whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey and splenda
1 liter water

 

[buffalogal]

Okay gals, workout question:

Going to the gym 5 days to lift is getting to be too much. I'd like to try a 3-day split, going every other day.

My initial plan is a workout like this:

Day 1: Lower Body
Day 2: Shoulders/Back/Bi's
Day 3: Chest/Tri's

Abs: still 2-3 times per week

Not sure on the breakdown of each exercise but probably 3 sets 10-12 initially for the upper body and keeping my lower body exercises the same for now. I may end up throwing in an extra day of calves as well just because they need it. Is this a good split or is there something better out there? Five days is getting to be too much... Thanks for the help!

 

[buffalogal]

Day 10: Monday, May 1st

4:45 am: 2 Cardio Breeze

5:15 am: HIIT Cardio on treadmill
5 min warmup
30 sec sprints @ 9 MPH, 1 min recovery jog @ 5 MPH x 8 cycles
5 min cooldown

Abs (3 sets total): Bicycles with upper/lower body 30 sec each set
superset with
Lying Leg scissors 30 sec each set

6:15 am: 1 Gluc

Meal 1: 6:30 am

2 sesapure
multivitamin
potassium supp
4 egg whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey and splenda
1 liter water

9:20 am: 1 Gluc

Meal 2: 9:35 am

1.5 oz ground tky
1/2 multi-grain wrap
peppers
15 raspberries
20 blueberries
17 oz water

3 c coffee, 3 oz skim milk

Meal 3: 12:45 pm

2 sesapure, 2 T-Rex
1.5 oz ground tky
1/2 c yams
2 c lettuce
1/4 c carrots/bean sprouts
2 T red fat Thousand Island dressing
17 oz water

Meal 4: 3 pm

1/2 c 1% cottage cheese
1/4 c strawberries
10 walnuts
17 oz water

Meal 5: 8 pm

3 oz ground turkey
2 slices ww bread
2 T PB
17 oz water

Totals: 1627 cals (30%P, 32%C, 39%F) - sucked...

 

[buffalogal]

Day 11: Tuesday, May 2nd

Meal 1: 6 am

2 sesapure, 2 T-Rex
multivitamin
potassium supp
3 oz ground tky
2 slices ww bread

9:15 am: 1 Gluc

Meal 2: 9:30 am

1/2 c yams
Protein Drink
17 oz water

3 c coffee, 3 T sf creamer

Meal 3: 11:30 am

Tky sub on wrap from Subway
1 t oil/vinegar
20 oz water

Meal 4: 2:15 pm

20 almonds

4:50 pm: 1 Gluc

Meal 5: 5 pm

5 egg whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey, 1/2 c rasp and splenda
1 liter water

Workout: Chest and Triceps

Bench Press: 1 set of 15@45lbs
1 set of 10@55lbs
2 sets of 10@70lbs

Inc Flyes: 1 set of 10@10
1 set of 10@15
1 set of 10@20

Mach Press: 1 set of 10@45
1 set of 10@60
1 set of 10@75

Close-grip BP: 2 sets of 10@45
1 set of 10@55

Rev. Grip Pressdown: 1 set of 10@30
1 set of 10@35
1 set of 10@40

DB Kickbacks: 3 sets of 10@10

PWO Protein drink w/ vanilla whey and 1 T LL Gatorade

Meal 6: 9 pm

small apple
2 T natty PB

Totals: 1780 cals (34%P, 33%C, 33%F) - still sucked...

 

[buffalogal]

Day 12: Wednesday, May 3rd

6:30 am: 1 Gluc

Meal 1: 6:50 am

2 sesapure, 2 T-Rex
multivitamin
potassium supp
4 egg whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey, 1/4 c raspberries and splenda
1 liter water

10:30 am: 1 Gluc

Meal 2: 10:50 am

3 Levorex
multigrain tortilla w/ 2 T low sodium tomato sauce, peppers and onions,
2 oz ground turkey, 1/4 c red fat mozz cheese
1 c lettuce
1/4 c carrots/bean sprouts
2 T red fat Thousand Island
20 raspberries
1/2 c sf pudding
1 liter water

Meal 3: 1:45 pm

1/2 c 1% cottage cheese
1/4 c strawberries
20 raspberries
17 oz water

 

[buffalogal]

Day 12: Wednesday, May 3rd

6:30 am: 1 Gluc

Meal 1: 6:50 am

2 sesapure, 2 T-Rex
multivitamin
potassium supp
4 egg whites, 1 whole
1/2 c oatmeal w/ 1 scoop whey, 1/4 c raspberries and splenda
1 liter water

10:30 am: 1 Gluc

Meal 2: 10:50 am

3 Levorex
multigrain tortilla w/ 2 T low sodium tomato sauce, peppers and onions,
2 oz ground turkey, 1/4 c red fat mozz cheese
1 c lettuce
1/4 c carrots/bean sprouts
2 T red fat Thousand Island
20 raspberries
1/2 c sf pudding
1 liter water

Meal 3: 1:45 pm

1/2 c 1% cottage cheese
1/4 c strawberries
20 raspberries
17 oz water

5:50 pm: 1 Gluc

Meal 4: 6 pm

Subway wrap
sun chips
20 oz water

Meal 5: ~Midnight

1 T natty PB
5 egg whites

Totals: 1587 cals (38%P, 38C, 24%F)

 

[mermaid]

I would try the new split and see how you go. There is a lot of advice with regard to training bodyparts twice per week for better gains but that doesn't mean that once per week does not work either.

Cals have been at the higher end of your range - again that does not mean that you won't see results. Mixing it up tricks your body into changing more quickly than staying static.

How are you feeling? Do you see any results yet?

 

[nelmsjer]

Hola, BG!

 

[iceprincess]

Subway...yummmmmmmmmm!!!