Courtney's Log

[The Shadow]

pm workout
BICEPS:
preacher curls with barbell
stand up hammer curls dumbells
concentration curls
30 hiit

5:45
scoop protein

Feeling absolutely fabulous today!! Could have done more cardo but didn?t want to overdo it.. So needless to say, I will for now on be adding in the extra carbs in the morning from now on.
ratios for today are 61% protein, 13% fat, 26% carbs
is this better shadow? I will do this for one more day then on thursday add in one "cheat" carb meal during the day...

in all honesty...I would feel(and you would feel) better if you could bump your fat up a bit and drop the protein if you have to.


upping the fat just a bit will REALLy help energy levels and hunger

 

[courtneybcca]

I added a quarter cup of soy milk and it has some fat in it.. tomorrow I will add it to all of them... you have me so scared when to eat the fat... I can't eat it before or after the workout and I am working out twice a day so there isn't that much time.. You know what I mean

 

[The Shadow]

I added a quarter cup of soy milk and it has some fat in it.. tomorrow I will add it to all of them... you have me so scared when to eat the fat... I can't eat it before or after the workout and I am working out twice a day so there isn't that much time.. You know what I mean

Wait....

you can ALWAYS eat FAT with PROTEIN


just not after a workout or cardio



so..chicken breast with a salad and dressing.....handfull of allmonds pbutter etc

just avoid fats and carbs together

 

[courtneybcca]

800
1/2 cup soy milk
scoop protein

I went to whole foods tonight because I am boarder line annemic and so I decided its time to get some iron.. So did that but also bought some udo's in the liquid form not sure why but the serving size in the pills is 20 c and only like 5 grams of fat the liquid one tablespoon is 125 c and 14.5 grams of fat so this will bring my fat up to the right levels.. So starting tomorrow will be shooting for like 20 percent fat and should be able to do it easily...

 

[courtneybcca]

wednesday morning
800
1/3 oatmeal
scoop protein

off to the gym have a wonderful day ladies!!

 

[courtneybcca]

100mg primo
am workout
laying ham curls
siting ham curls
laying db ham curls
stiff legged dead lift
10 hiit

1145 am
½ cup oatmeal
1 scoop protein 80 c
glutamine
vitamins
10 mg of var
3 clen

130
1 tbls udo's
scoop protein
1/4 cup soy milk
scoop protein
apple

20min stair even pace
20min hiit

 

[courtneybcca]

okay shadow with the addition of the udo's oil and the iron my ratios today will be like this
fat 19%
carbs 24%
protein 57%

just under 1200 calories what do you think? Better?

 

[courtneybcca]

400
iron and herbs
can of tuna
1/2 cup brocolli
1 clen

pm workout
incline flat bar
incline db press
chest machine
20 min hiit

630
a little backed up so having some psyllium husk
scoop protein
1/4 cup soy milk

 

[The Shadow]

okay shadow with the addition of the udo's oil and the iron my ratios today will be like this
fat 19%
carbs 24%
protein 57%

just under 1200 calories what do you think? Better?

YES...better


what is your scale weight?

 

[courtneybcca]

YES...better


what is your scale weight?

just under 140