Courtney's Log

[courtneybcca]

10:15 am
vanilla protein shake 80 C

1:30 pm
1/2 cup brown rice
1/2 cup chicken
1/4 cup of brocolli

5ml creatine
Workout
Super Sets
1. Wide Brip Pulldown 90/15 80/15
2. Cable Seated Row 70/15 60/15

1. Incline db flys 12/15 12/15
2. Incline db press 17.5/15 17.5/15

1. db overhead press 12/15 12/15
2. Lateral machine 30/15 30/12

1. standing db curl 12/15 12/15
2. cable tricep ext 40/15 30/15

1. ball crunchs 20
2. ball in feet lifting it up to ceiling 20
x 2 sets

4:30 pm
vanilla protein shake 80 C
glutamine, vitamin C, Udos

6:00 pm
cup black coffee

7:30 pm
vanilla protein shake 80 C

Met a new trainer at the gym today... Super nice guy and reminds me a lot of my trainer back home.. I am going to work with him on monday so lets see what he comes up with....

 

[courtneybcca]

730am
3/4 cup of oatmeal 225C
1 tbsp soy nut butter 90C
1 scoop choc protein 100C
Vitamins
3 Clen
2 var
Greens

Another gorgeous day in southern cali!! I am so excited this morning… It’s Courtney’s pampering day today!! The whole 9 yards.. Massage, hair, nails, (man and ped), facial everything… WOO HOO!!!! You gals have a wonderful day too!!!!

 

[nycgirl]

730am
3/4 cup of oatmeal 225C
1 tbsp soy nut butter 90C
1 scoop choc protein 100C
Vitamins
3 Clen
2 var
Greens

Another gorgeous day in southern cali!! I am so excited this morning… It’s Courtney’s pampering day today!! The whole 9 yards.. Massage, hair, nails, (man and ped), facial everything… WOO HOO!!!! You gals have a wonderful day too!!!!

You have wonderful day too!!! Spa day and great weather, I'm jealous

 

[The Shadow]

hey cort....


you probably need to drop the fat from meal 1

 

[courtneybcca]

1130am
3/4 cup of oatmeal 225C
1 tbsp soy nut butter 90C
1 scoop choc protein 100C

So you think I should not eat the soy nut butter? The only other fat I am getting is from my UDO's.. What do you suggest?

 

[courtneybcca]

1:30 pm
chicken salad with salsa

5 ml of creatine
OMG... My legs were so sore from my deep tissue massage I wasn't much good with the weights today... My quads were burning..
workout
Super sets
1. Sumo squats 20
2. Front walking lunge 20
3. Reverse lunge 20
4. Lateral lunge 20
5. Cross over lunge 20
X 1 sets

1. Leg press 100X 20
2. Wide bd squat 32.5 X 20
X 2 sets

1. Single leg holding thrust 30 sec each
2. calve raises 13 each
X 2 sets

1. single leg hamstring curl 35 x 15
2. single leg extension 45 X 15
x 2 sets

10 min hiit
Stretch

4:30
vanilla protein shake 80 C
glutamine, vitamin C

7:30
vanilla protein shake 80 C

My hair has been one length for as long as I can remember and I got my hair layered tonight... Like linsday lohan but longer bangs... It looks GREAT!! first time I have ever liked a haircut!!! so excited!!! Today was so much fun and tomorrow I get to party downtown!!! Life is WONDERFUL!!! heehee
on a sad note though... weighted myself today and no movement at all... but I am not going to let that rain on my parade right now... Night all have a good one!!!

 

[The Shadow]

1130am
3/4 cup of oatmeal 225C
1 tbsp soy nut butter 90C
1 scoop choc protein 100C

So you think I should not eat the soy nut butter? The only other fat I am getting is from my UDO's.. What do you suggest?

1st meal and pwo meal should be free of any fat

 

[courtneybcca]

okay so this morning I tried something different in the effort to get this fat loss going...

Cardio
10 warm up
20 HIIT

8:30
per shadow
3/4 cup of oatmeal 225C
1 scoop choc protein 80C
Vitamins
3 Clen
2 var
Greens

So no fat after the workout I am going to try this but you never answered my second question... When should I eat the fat?

 

[The Shadow]

okay so this morning I tried something different in the effort to get this fat loss going...

Cardio
10 warm up
20 HIIT

8:30
per shadow
3/4 cup of oatmeal 225C
1 scoop choc protein 80C
Vitamins
3 Clen
2 var
Greens

So no fat after the workout I am going to try this but you never answered my second question... When should I eat the fat?

thought I covered that in the pm


you can always mix protein and fats


always mix protein and carbs...




fat + Carbs - No No...unless special circunstances apply

 

[courtneybcca]

11:45 am
1/2 chicken
1/4 cup yams
1/2 cup green peppers

thanks again shadow!!