Fly's Countdown to Competition Log

[FlyBrownChick]

Monday starts 16 weeks out from the NPC Texas State Championship on July 14th and 15th. I'll be using this log to track progress.

Stats

Height: 5'7''
Weight: 160 lbs
Bodyfat: 25% from a 5 pt test

I haven't gotten my nutrition nor training details from my trainer, but I've already started doing a bit more cardio to get...what...2 days ahead of schedule?

I made an attempt to attach photos to no avail...so, you'll have to see them via my yahoo photos.Here's the photos.

 

[Aries13]

YOU WILL HAVE NO PROBLEM!!!!!

I just wanted to add that I started at 13weeks out(which I wish I could have had as much time as you) AND I was a LOT bigger than you...higher BF , worse stats....everythging. So, you will have no problem.
I'm 4 weeks out and the results are very apparent. I have a VERY HARD 3 weeks ahead of me, I'll be lucky if I sleep

-The point Im trying to make is , you have TIME and your stats to your advantage, so NO WORRIES!!!! -Good luck and I cant wait to see the end result.

 

[scorpiogirl]

Great! ...and the log is starting!!!!

 

[FlyBrownChick]

Thursday, March 23, 2006

Thanks, Aries! I appreciate the support!

Today's diet and training:

Meal 1: .25 cup uncooked brown rice, 3 egg whites, 1 whole egg, .25 avocado, .33 cup skim milk powder
Meal 2: 4 oz extra lean ground turkey, .25 avocado, .5 large apple, 2 fish oils
Meal 3: 4 oz extra lean ground turkey, 1 lb asparagus, 2 fish oils
Meal 4: .33 cup oats, 1 scoop whey, 2 fish oils

Alpha Cardio

Meal 5: .33 cup oats, .75 scoop whey, 1 cup skim milk
Meal 6: .75 cup fat free cottage cheese, 1 tsp natural PB 2 fish oils

 

[FlyBrownChick]

Yesterday's workout

Alpha Cardio - 30 minutes

15 minutes HIIT - 45 sec @ 10 mph, 75 sec @ 3.8 mph/4% grade

*treadmill does not go higher than 10 mph...

15 minutes elliptical w/arms

Cable Crunch

4 sets x 10 reps x #14 plate

Cable Woodchopper

4 sets x 10 reps x #6 plate

hanging Body Curl

3 sets x 10 reps

 

[FlyBrownChick]

Friday, March 24, 2006

Today's Nutitrition and Training

Meal 1: .25 cup dry brown rice, 5 egg whites, .25 avocado
Meal 2: 4 oz salmon, .75 lb celery
Meal 3: 4 oz salmon, .75 lb celery, .5 cup baked sweet potato, 1 cup skim milk

Full Body Workout

Meal 4: .75 scoop whey, .33 cup oats, 1 cup skim milk
Meal 5: 4 oz halibut, .5 lb broccoli
Meal 6: .75 cup fat free cottage cheese, .5 oz walnuts

 

[iceprincess]

Great Job! Awesome hams and quads!

You will have NO problem with your goals. I will look forward to to seeing your log and your progress.

GOOD LUCK!!!!

 

[Roonytunes]

Nice to see another logger...I look forward to following your countdown! I think you definitely have time and a good base to your advantage.

Btw, what is alpha cardio?

 

[FlyBrownChick]

Thanks Rooney and Ice!

Alpha cardio is...well, puke cardio. You do HIIT for 20 minutes or just balls to the wall for 10 minutes then immediately do moderate cardio of some other form until you feel like you'll puke. It's supposed to help release fat a bit better than many types of cardio.

I never feel like I will puke. My feet went numb first then I got extremely bored yesterday so I got off of the elliptical.

 

[FlyBrownChick]

Today's workout

Romanian Deadlift

4 working sets @ 135 lbs x 10 reps

Flat BB Bench Press

4 working sets @ 85 lbs x 10 reps

Lat Pulldown

4 working sets @ 75 lbs x 10 reps

Hack Squat

4 working sets @ 90 lbs x 10 reps

T-Bar Row

4 working sets @ 45 lbs x 10 reps

All sets: ~30 secs TUT, 90 sec rest between sets

20 minutes elliptical

THANK GOODNESS this is my last week of light stuff. I can't wait to lift heavy again!

 

[FlyBrownChick]

Saturday, March 25, 2006

Nutrition and Training

30 minutes fasted cardio - 10 minutes stepmill, 10 minutes elliptical w/arms, 15 minutes treadmill walking @ 3.8 mph/7% grade

Meal 1:.5 cup oats, .75 cup fat free cottage cheese, .5 cup fat free bulgarian yogurt, .5 peach, cinnamon, splenda
Meal 2: TBD
Meal 3: TBD
Meal 4: TBD
Meal 5: TBD
Meal 6: TBD

 

[FlyBrownChick]

Due to my lovely math skills, I have realized that I am 17 weeks out instead of 16. I am VERY happy to hear that...since I will have more time to get ready.

Today was a rest day. Diet was pure sh!t. Ah well...tomorrow, it's down to business.

 

[Sassy69]

YAY 17 weeks! In your mind train like its 16 weeks tho - you want to be stage ready at least 3 weeks out. Seems you always really need those extra 2 weeks to "really" be stage ready.

 

[FlyBrownChick]

Monday, March 27, 2006

Thanks, Sassy! Will do. My trainer said the exact same thing. I am working with a guy and a girl, and the guy said that it will give us more time to figure out how I need to peak.

20 minutes HIIT

5:15 AM: 3 strawberries, .5 cup skim milk, fat free/sugar free pudding mix, 1 scoop whey
7:30 AM: 6 egg whites, .5 cup oats

 

[momsgettinfit]

Morning

 

[FlyBrownChick]

Re: Monday, March 27, 2006

Hey Moms!

5:15 AM: 3 strawberries, .5 cup skim milk, fat free/sugar free pudding mix, 1 scoop whey
7:30 AM: 6 egg whites, .5 cup oats

10:00 AM: 6 oz jerk chicken breast, .5 cup oats
1:00 PM: 1 scoop isopure, 3 strawberries

 

[*Bunny*]

I can't wait to see your progress unfold.

 

[FlyBrownChick]

Re: Monday, March 27, 2006

5:15 AM: 3 strawberries, .5 cup skim milk, fat free/sugar free pudding mix, 1 scoop whey
7:30 AM: 6 egg whites, .5 cup oats
10:00 AM: 6 oz jerk chicken breast, .5 cup oats
1:00 PM: 1 scoop isopure, 3 strawberries

3:15 PM: 4 oz tuna baked with greek seasoning, broccoli

Shoulders/Bis/Abs *30 seconds rest between all sets

Seated DB Military Press

4x10 25/20/15/15 lb DBs

Side Lat Raise

4x10 10/10/10/10 lb DBs

Upright Row

3x10 40/40/40 lb EZ Bar

Bent Rear Lat Raise

3x15 7.5/7.5/7.5 lb DBs

BB Curl

4x10 30/30/30 lb BB

Incline DB Curl

3x10 10/10/12.5 lb DBs

Double Cable Curl

3x10 20/20/20 lbs each side

Reverse Decline Crunch

3 x failure

Hanging Twisting Knee Raises

3 x failure

Decline Crunch

3 x failure

6:00 PM: 6 egg whites, cinnamon, vanilla extract, splenda
7:30 PM: 6 oz jerk chicken, 10 roasted asparagus
8:30 PM 4 oz skim milk, fat free/sugar free pudding mix, .75 scoop whey

 

[treilin]

Monday starts 16 weeks out from the NPC Texas State Championship on July 14th and 15th. I'll be using this log to track progress.

Stats

Height: 5'7''
Weight: 160 lbs
Bodyfat: 25% from a 5 pt test

I haven't gotten my nutrition nor training details from my trainer, but I've already started doing a bit more cardio to get...what...2 days ahead of schedule?

I made an attempt to attach photos to no avail...so, you'll have to see them via my yahoo photos.Here's the photos.

Sooo glad to see you have a log... Funny because I was just looking through the list of logs to see if you had one. If you didn't I was going to make you one myself I'm so proud of you!!

 

[Roonytunes]

Hiya FBC What kind of seasoning do you use for your jerk chicken? I love spicy meats and so far, have been using cayenne pepper, cuimin, turmeric and curry powder to season my food.

 

[FlyBrownChick]

Tuesday, March 28, 2006

Hey Treil! Good to see you back! It's on now...no turning back! I am superexcited! I can't wait until you start so that I can start following along!

Hey Rooney! I buy all of my seasonings in bulk from either Whole Foods or another one of the local health food stores. I see that you shop at Trader Joe's a lot. Do you ever shop at Whole Foods? They are a bit more expensive, but some things are better together such as bulk nuts and spices.

If you like spicy, pick up some red thai curry paste. About 1 tsp of that along with 1 tsp of natural PB makes a great sauce for chicken breast. I cut mine up into cubes and cook them through, then add the curry paste and PB and a bit of water. Soooooo good with broccoli!

5:45 AM: 1 scoop Isopure
7:30 AM: 7 egg whites
10:00 AM: 6 oz jerk chicken, broccoli, 1 cup oats

 

[scorpiogirl]

Re: Tuesday, March 28, 2006

If you like spicy, pick up some red thai curry paste. About 1 tsp of that along with 1 tsp of natural PB makes a great sauce for chicken breast. I cut mine up into cubes and cook them through, then add the curry paste and PB and a bit of water. Soooooo good with broccoli!

I think I might try this - sounds REALLY good. I love hot & spicy! Thanks for the tip!

 

[Roonytunes]

Re: Tuesday, March 28, 2006

I think I might try this - sounds REALLY good. I love hot & spicy! Thanks for the tip!

This does sound good, FBC! I will make a trip to Whole Foods soon. I go to Trader Joes out of habit, but there is a Whole Foods in the area too.

 

[FlyBrownChick]

Re: Tuesday, March 28, 2006

5:45 AM: 1 scoop Isopure
7:30 AM: 7 egg whites
10:00 AM: 6 oz jerk chicken, broccoli, 1 cup oats

2:00 PM: 3.5 oz salmon baked with greek seasoning, broccoli
4:00 PM: 1 scoop Isopure

I don't know how much you girls like to cook, but I have TONS of recipes. Like shrimp or fish creole. That's good, clean, and spicy! It's just chopped tomato, bell pepper, onion, green onion, jalepeno, celery, and parsley all cooked down. I like to add some cajun seasoning as well. Then, you add your seafood and cook it through. Serve it over brown rice...YUM!

RT, I used to drive from Wilmington all the way to Philly just to go to Whole Foods.

If you girls try out the chicken with the peanut sauce, let me know how you like it!

 

[scorpiogirl]

Re: Tuesday, March 28, 2006

2:00 PM: 3.5 oz salmon baked with greek seasoning, broccoli
4:00 PM: 1 scoop Isopure

I don't know how much you girls like to cook, but I have TONS of recipes. Like shrimp or fish creole. That's good, clean, and spicy! It's just chopped tomato, bell pepper, onion, green onion, jalepeno, celery, and parsley all cooked down. I like to add some cajun seasoning as well. Then, you add your seafood and cook it through. Serve it over brown rice...YUM!

RT, I used to drive from Wilmington all the way to Philly just to go to Whole Foods.

If you girls try out the chicken with the peanut sauce, let me know how you like it!

I LOVE to cook! Post those recipes in the Recipe Thread at the top!!!! I want 'em ALL!!!!

 

[FlyBrownChick]

Will do, Scorpio!

Okay, I e-mailed my trainer. I am very uncomfortable with what she has me doing. The diet is all hokey. Meals without protein. No protein after some lifting sessions. Something about this is just not right. I don't think she has a clue what she is doing. I have a STRONG feeling that someoene else does her diet for her and she is just throwing some sh!t together for me.

The training is also all stupid. She had me do shoulders yesterday then chest today. How the hell does she expect that to happen? Then she has me doing shoulders AGAIN on Thursday along with biceps. But on Friday she wants me to do back.

I told her ass that I wanted some science. This is just some BS that she sent me. Hell, I might do my own weight workout if she can get the fuggin' diet together.

 

[Roonytunes]

Okay, I e-mailed my trainer. I am very uncomfortable with what she has me doing. The diet is all hokey. Meals without protein. No protein after some lifting sessions. Something about this is just not right. I don't think she has a clue what she is doing.

That's interesting because that's exactly how I am feeling about my trainer who is doing my meal plan right now. She told me to keep 2-3 pieces of fruit in there even though my goal is to get down to 10-12% which is hard to do with so much fructose, avoid carb cycling and questioned why I eat fats before bedtime even though I explained it was to slow digestion and prevent catabolism. If you're not happy with your trainer, esp since you are competing, you should prob look around now for another. You may also want to look at JensCat competition log - she had a trainer who wasn't all that great at first, but once she switched to a better one, her results were amazing!

Btw, Wilmington has its own Trader Joes now although I'm not sure about Whole Foods. I look forward to reading your recipes - love creole, jambalaya and anything spicy!

 

[FlyBrownChick]

She told you to avoid carb cycling? Weird...

I think I am just going to get someone else. I already e-mailed the girl. She's really good and has been doing this for years. I was just being too cheap to get her in the first place. Silly, I know.

I remember Jens issue with her trainer. That was bad...such low calories! And the way he treated her was crap.

Yea, I used to go to the Trader Joe's on 202. There's no WF in Delaware though.

 

[iceprincess]

Okay, I e-mailed my trainer. I am very uncomfortable with what she has me doing. The diet is all hokey. Meals without protein. No protein after some lifting sessions. Something about this is just not right. I don't think she has a clue what she is doing. I have a STRONG feeling that someoene else does her diet for her and she is just throwing some sh!t together for me.

The training is also all stupid. She had me do shoulders yesterday then chest today. How the hell does she expect that to happen? Then she has me doing shoulders AGAIN on Thursday along with biceps. But on Friday she wants me to do back.

I told her ass that I wanted some science. This is just some BS that she sent me. Hell, I might do my own weight workout if she can get the fuggin' diet together.

I say ditch the trainer!! That is madness!!

 

[Gymgurl]

You might be able to do it yourself....for me it is having some one push me....I can do the workout and design I just have a hard time pushing it out like I do when I am with a trainer

 

[treilin]

Re: Tuesday, March 28, 2006

2:00 PM: 3.5 oz salmon baked with greek seasoning, broccoli
4:00 PM: 1 scoop Isopure

I don't know how much you girls like to cook, but I have TONS of recipes. Like shrimp or fish creole. That's good, clean, and spicy! It's just chopped tomato, bell pepper, onion, green onion, jalepeno, celery, and parsley all cooked down. I like to add some cajun seasoning as well. Then, you add your seafood and cook it through. Serve it over brown rice...YUM!

RT, I used to drive from Wilmington all the way to Philly just to go to Whole Foods.

If you girls try out the chicken with the peanut sauce, let me know how you like it!

I'm into the cooking thing and you sound like you have a lot of good recipes!!! I love hot and spicey stuff too!

 

[treilin]

Will do, Scorpio!

Okay, I e-mailed my trainer. I am very uncomfortable with what she has me doing. The diet is all hokey. Meals without protein. No protein after some lifting sessions. Something about this is just not right. I don't think she has a clue what she is doing. I have a STRONG feeling that someoene else does her diet for her and she is just throwing some sh!t together for me.

The training is also all stupid. She had me do shoulders yesterday then chest today. How the hell does she expect that to happen? Then she has me doing shoulders AGAIN on Thursday along with biceps. But on Friday she wants me to do back.

I told her ass that I wanted some science. This is just some BS that she sent me. Hell, I might do my own weight workout if she can get the fuggin' diet together.

Yup I second go to the other girl. I mean you don't need to spend all your money on someone plus be dieting down and training hard with someone that has no science to back up what they are doing. I waited about a year before I decided to train with the best guy, and unfortunately most exspensive guy in the gym. It's definitely a lot less stressful when you know the person you are paying knows what they are doing and you can just focus on the diet and training. I mean it may be exspensive up front but you can also look at it like you are paying for a class because you are getting educated and not only that but on your own body and the effects your body has with different foods, or training placed on it.
That trainer you have sounds a bit flighty from the way you described her.

 

[FlyBrownChick]

Hey ladies!

So I made the switch on the trainer. The new one gives me good, scientific explanations, listens to my issues, and is willing to work around my schedule. The two work for the same company, so the transition was smooth. He's a lot more sensible...I like this much better. I actually feel better about this whole thing now.

GG, I can do the workout and design as well...I just don't want to do the diet! haha! I am not certain of a few things as far as that is concerned, but I figure I'll be able to do it myself after a few times.

Ice...trainer is switched!

Treil...this new guy is cool. He didn't limit me to some things, but some things are musts. He's competed FOREVER, so he knows his stuff!

Plus, I have you guys helping me.

 

[FlyBrownChick]

I'm not even going to post yesterday's workout. This 30 seconds of rest is killing me! That, and my shoulders were still sore from Monday. I got that all straightened out, though. Today is leg day.

5:45 AM: .5 cup oats, 8 egg whites, cinnamon, vanilla extract, cinnamon
9:00 AM: 3 oz jerk chicken, green pepper, .5 cup oats
12:00 PM: 7 oz tuna, broccoli

 

[Aries13]

I'm not even going to post yesterday's workout. This 30 seconds of rest is killing me! That, and my shoulders were still sore from Monday. I got that all straightened out, though. Today is leg day.

Welcome to the world of competition!!! Sassy and bunny warned me.... so did 24k BUT I didnt believe it until one day I found my self not being able to hold the phone up to my ear b/c I was in hell from the day before

...and look at you...you should be very proud of your self. You got this log all up and running

*Cant wait to see results and ---> SOME PROGRESS PICS

!!!!have a great day. Im burried in books up to my ears. My only escape is checking in to elite every once in a while .

 

[*Bunny*]

Hey ladies!

So I made the switch on the trainer. The new one gives me good, scientific explanations, listens to my issues, and is willing to work around my schedule. The two work for the same company, so the transition was smooth. He's a lot more sensible...I like this much better. I actually feel better about this whole thing now.

This is GREAT news! I am SO happy for you FBC ...

 

[FlyBrownChick]

Thanks, Buns!

Heya Aries! This is not just any old pain. I have a shoulder injury. I told the 'tard that I had one and she just ignored it.

Yesterday's leg workout was o-kay. I can't wait to finish this week and get my details from the new guy.

Remainder of yesterday's meals:

3:00 PM: 6 oz tuna, broccoli
5:30 PM: 2 scoops isopure, .5 cup oats
6:00 PM: 6 egg whites
8:30 PM: protein pudding

 

[treilin]

Thanks, Buns!

Heya Aries! This is not just any old pain. I have a shoulder injury. I told the 'tard that I had one and she just ignored it.

What type of shoulder injury? How did you do it?

 

[FlyBrownChick]

Not too sure, Treil. I did it doing some BB complexes. I think it was from doing behind the neck presses and transitioning to a squat.

I've done the whole rest, ice, pain reliever crap. I DO NOT want cortisone shots because it's actually a catabolic steroid.

 

[Gymgurl]

Crap I need one of those shots in my knee lol

 

[the-short-one]

Crap I need one of those shots in my knee lol

The work wonders, but just mask the problem. Actually, cortisone can make it worse, because your knee will stop hurting and you'll think it's better - and go and fuck it up even more.

I say stay off the knee and work your upper body in the sitting position. It will isolate your workouts to just the upper half without putting any stress on lower body.

 

[the-short-one]

Re: Tuesday, March 28, 2006

Hey Treil! Good to see you back! It's on now...no turning back! I am superexcited! I can't wait until you start so that I can start following along!

Hey Rooney! I buy all of my seasonings in bulk from either Whole Foods or another one of the local health food stores. I see that you shop at Trader Joe's a lot. Do you ever shop at Whole Foods? They are a bit more expensive, but some things are better together such as bulk nuts and spices.

If you like spicy, pick up some red thai curry paste. About 1 tsp of that along with 1 tsp of natural PB makes a great sauce for chicken breast. I cut mine up into cubes and cook them through, then add the curry paste and PB and a bit of water. Soooooo good with broccoli!

5:45 AM: 1 scoop Isopure
7:30 AM: 7 egg whites
10:00 AM: 6 oz jerk chicken, broccoli, 1 cup oats

I have never tried that - it sounds wounderful. Glad I dropped in to see your log!

 

[scorpiogirl]

Hey ladies!

So I made the switch on the trainer. The new one gives me good, scientific explanations, listens to my issues, and is willing to work around my schedule. The two work for the same company, so the transition was smooth. He's a lot more sensible...I like this much better. I actually feel better about this whole thing now.

GG, I can do the workout and design as well...I just don't want to do the diet! haha! I am not certain of a few things as far as that is concerned, but I figure I'll be able to do it myself after a few times.

Ice...trainer is switched!

Treil...this new guy is cool. He didn't limit me to some things, but some things are musts. He's competed FOREVER, so he knows his stuff!

Plus, I have you guys helping me.

Good to hear! You need someone you are comfortable with and trust. Keep us updated on how you think he's doing!

 

[mermaid]

Good luck with the new trainer - you look like you're well on track!

Don't forget to update pics of progress

 

[treilin]

Not too sure, Treil. I did it doing some BB complexes. I think it was from doing behind the neck presses and transitioning to a squat.

I've done the whole rest, ice, pain reliever crap. I DO NOT want cortisone shots because it's actually a catabolic steroid.

Good for you!
Do you do any posterior shoulder strengthening exercises? What part of the shoulder hurts? Front, side, back? You could see a massage therapist to help break up any adhesions in the area and possibly help get your full ROM back.

 

[FlyBrownChick]

Hey ladies! All is well here. Been training hard, yet too busy to post. I'll be able to post again tomorrow. Today is a rest day and tomorrow is AM cardio.

My new trainer is making me do thing SO much more sensibly. I feel better ab out this now. I am also going to order some Thermorexin today to assist with the fat loss. I'll cycle 2 weeks on, 2 weeks off as mentioned by Bunny.

Sooo tired today! My brother had a party last night for his classmates...they all got matched to where they wanted to go for their residency. Lots of drunk people!

Today is food sh opping fo rmy new program. YAY! I think I will have some new creations for new week.

 

[FlyBrownChick]

Sunday, April 2nd, 2005

First day of carb depletion

8:00 AM: 1 scoop Isopure
9:00 AM: Cardio Workout

20 minutes stepmill, 25 minutes treadmill
AVG Heartrate: 155 bpm

1 scoop Xtend during workout

10:30 AM: egg whites, avocado, celery
1:30 PM: jerk chicken, celery, fish oils
4:30 PM: turkey meatballs, asparagus, fish oils
7:30 PM: 1 scoop Isopure
8:30 PM: 1 cup fat free cottage cheese, 2 tsp natural PB

 

[Aries13]

how's the shoulder?

 

[FlyBrownChick]

Shoulder is alright. I just get frustrated when doing heavy shoulder presses. I can get the 35s up there, but I want more reps! I've been doing 4 sets of 6 for a while now and I'd like to get to 8 reps before I move to the 40s.

A girl can dream, can't she?

 

[FlyBrownChick]

Monday, April 3, 2006

Got paged at 1 AM and had to work. Have not been back to sleep yet.

Second day of carb depletion

4:15 AM: 1 cup green tea

4:45 AM: Cardio

25 minutes stepmill
20 minutes treadmill

6:00 AM: egg whites, avocado, celery

 

[treilin]

Shoulder is alright. I just get frustrated when doing heavy shoulder presses. I can get the 35s up there, but I want more reps! I've been doing 4 sets of 6 for a while now and I'd like to get to 8 reps before I move to the 40s.

A girl can dream, can't she?

Why not add in another set with the 40's to just stress the muscles a bit more and maybe in the following weeks the 35's will be cake??
Sorry you got called to work, that sux!

 

[FlyBrownChick]

Re: Monday, April 3, 2006

Got paged at 1 AM and had to work. Have not been back to sleep yet.

Second day of carb depletion

4:15 AM: 1 cup green tea

4:45 AM: Cardio

25 minutes stepmill
20 minutes treadmill

6:00 AM: egg whites, avocado, celery

9:30 AM: jerk chicken, baby spinach, celery
1:00 PM: turkey meatballs, asparagus
4:00 PM: banana, whey

 

[*Bunny*]

Cuuuuuuuuuuuuuuuuute Puppy!!!!

 

[FlyBrownChick]

Got paged at 1 AM and had to work. Have not been back to sleep yet.

Second day of carb depletion

4:15 AM: 1 cup green tea

4:45 AM: Cardio

25 minutes stepmill
20 minutes treadmill

6:00 AM: egg whites, avocado, celery


9:30 AM: jerk chicken, baby spinach, celery
1:00 PM: turkey meatballs, asparagus
4:00 PM: banana, whey

Flat DB Press
working sets @ 35 lb DBs

Hack Squat
working sets @ 90 lbs + sled weight

Peck Deck Flye
working sets all over the place...I hate this thing!

Walking Lunges
working sets @ 25 lb DBS

Side Lat Raise
working sets @ 10 lb DBs

Seated Calf Raise
working sets @ 90 lbs + machine weight

Tricep Pressdown
working sets @ 85 lbs

6:15 PM: Isopure, dextrose - Smarties...
8:00 PM: fat free cottage cheese, natural PB

Thanks, Bunny! That's my honey boy...not much of a puppy anymore, though! He weighs about 75 lbs now!

Treil...you're right, I could do that. Hmmm...just may do that for my heavy workouts at the end of the week.

 

[mermaid]

Re: Sunday, April 2nd, 2005

1 scoop Xtend during workout

Hi FBC,

Question for you, what is Xtend?

 

[FlyBrownChick]

Hi Mermaid!

Xtend is powdered BCAAs. Since my calories are low and I am doing cardio in the AM on an empty stomach, I take them to retain muscle mass and reduce cortisol. Really good stuff, in my opinion. Yummy, too!

 

[FlyBrownChick]

Tuesday, April 4, 2006

Third day of carb depletion

4:00 AM: green tea

4:20 AM: 45 minutes cardio

10 minutes stepmill
25 minutes treadmill
10 minutes stepmill

2 scoops Xtend during workout

5:45 AM: egg whites, avocado, celery

 

[iceprincess]

How many days are you on a carb depletion? I have done the whole carb depletion and man was it a challenge!! Stay strong, you can do EETTT!!!

 

[mermaid]

Hi Mermaid!

Xtend is powdered BCAAs. Since my calories are low and I am doing cardio in the AM on an empty stomach, I take them to retain muscle mass and reduce cortisol. Really good stuff, in my opinion. Yummy, too!

Thanks - just never heard of the name.

 

[treilin]

How many days are you on a carb depletion? I have done the whole carb depletion and man was it a challenge!! Stay strong, you can do EETTT!!!

Yeah keep up the good work!! My brain always goes stupid on me when I'm carb depleting.

 

[FlyBrownChick]

Thanks Ice and Treil!

I am carb depleting for 4 days and carbing up for 2 days. Tomorrow is completely off...THANK GOODESS. My butt hurts sooo much today. Why did I think that I needed to do the stepmill this AM?

 

[FlyBrownChick]

Re: Tuesday, April 4, 2006

Third day of carb depletion

4:00 AM: green tea

4:20 AM: 45 minutes cardio

10 minutes stepmill
25 minutes treadmill
10 minutes stepmill

2 scoops Xtend during workout

5:45 AM: egg whites, avocado, celery

10:00 AM: turkey burger, roasted asparagus, raw baby spinach, celery
1:15 PM: turkey burger, roasted asparagus, raw baby spinach, celery
4:15 PM: whey, banana

 

[*Bunny*]

Thanks Ice and Treil!

I am carb depleting for 4 days and carbing up for 2 days. Tomorrow is completely off...THANK GOODESS. My butt hurts sooo much today. Why did I think that I needed to do the stepmill this AM?

Ouuuuu I LOVE the stepmill

I take full blame .. I embedded it in your head

 

[FlyBrownChick]

Ouuuuu I LOVE the stepmill

I take full blame .. I embedded it in your head

Believe it or not, I often think of doing your intervals on it. Then...I wonder...WTF is wrong with me? I am not doing Bunny's crazy azz intervals fasted! Especially when my heartrate is supposed to average 150...and it NEVER goes below 155 on the stepmill...

But my butt may not hurt tomorrow...and I just might...

 

[*Bunny*]

Believe it or not, I often think of doing your intervals on it. Then...I wonder...WTF is wrong with me? I am not doing Bunny's crazy azz intervals fasted! Especially when my heartrate is supposed to average 150...and it NEVER goes below 155 on the stepmill...

But my butt may not hurt tomorrow...and I just might...

Give it a go darlin ...
I started with the drop intervals & am DRIPPING when I get of the thing ... OMG 10 minutes and I was soaked ... wtf...

You can start high, do 3-5 drops ...like this
Level 10 / 8 / 6 / 4 / 2
Or go 10 / 6 / 2
Or Simple 8 / 3 <-- this is hard, but the others are killer
etc.

even if you have to do 20 seconds ON interval, and 60 seconds recovery at a low speed, that's fine too Experiment! & post results ... I love new ideer's

 

[FlyBrownChick]

Do you do them fasted? I never see mention of a preworkout meal in your journal. How do you feel about fasted HIIT?

Ahhhh...I do double stepping. Have you ever tried that? Mucho butt burnage.

 

[*Bunny*]

Do you do them fasted? I never see mention of a preworkout meal in your journal. How do you feel about fasted HIIT?

Ahhhh...I do double stepping. Have you ever tried that? Mucho butt burnage.

Really .. every day i have a pre/during & post workout shake.

I trained all the time on empty ... and me & some guys of on Diet got in on a test since we all happened to be into pre & during workout nutrition ...

Working GREAT for me ...

Interesting read about fasted cardio http://www.elitefitness.com/forum/showthread.php?t=471337

No double stepping usually b/c I dont use my hands & I'm like dancin' on the step to whatever is playing, mixing up the steps with the various rhythm sure it looks hilarious, good thing I don't care what others think

 

[FlyBrownChick]

Really .. every day i have a pre/during & post workout shake.

Oh, I'm not saying that you don't. Hell, with as fast as your journal moves...I may have just skipped over that part.

I totally agree with eating precardio. I never really understood why people felt like it was SO much better. Current trainer says the same...it makes no difference. I've always had a precardio meal until now.

Thing is, I don't have time in the AM to eat. I actually take BCAAs pre, during, and post workout since I am not eating.

I just got a visual of you dancing on the stepmill.

 

[*Bunny*]

Oh, I'm not saying that you don't. Hell, with as fast as your journal moves...I may have just skipped over that part.

I totally agree with eating precardio. I never really understood why people felt like it was SO much better. Current trainer says the same...it makes no difference. I've always had a precardio meal until now.

Thing is, I don't have time in the AM to eat. I actually take BCAAs pre, during, and post workout since I am not eating.

I just got a visual of you dancing on the stepmill.

LOL sorry hun, I meant in my log for MEAL #1 & 2 usually says pre post w/o shake right next to it ... I gotcha though

That is why i sip it through my w/o as well, b/c it's conveneint & the Gatorade & ISO is just TOO good a combo to miss for me & my taste (or lack there of since it is tastelss) & needs Quick & easy ... helps with endurance too

I DID the am cardio on empty in the beginning .. had GREAT results both ways ... all about experimenting

 

[FlyBrownChick]

Completion of yesterday

Third day of carb depletion

4:00 AM: green tea

4:20 AM: 45 minutes cardio

10 minutes stepmill
25 minutes treadmill
10 minutes stepmill

2 scoops Xtend during workout

5:45 AM: egg whites, avocado, celery


10:00 AM: turkey burger, roasted asparagus, raw baby spinach, celery
1:15 PM: turkey burger, roasted asparagus, raw baby spinach, celery
4:15 PM: whey, banana

Lat Pulldown
working sets @ 87.5 lbs

Leg Curl
working sets @ 80 lbs

Cable Row
working sets @ 110 lbs

Weighted Hyperextension
working sets @ 45 lb plate against chest

V-Bar Pulldown
working sets @ 60 lbs

Face Pull
working sets @ 45 lbs

Cable Hammer Curl
working sets @ 50 lbs

6:15 PM: Isopure, Smarties
8:15 PM: fat free cottage cheese, natural PB

 

[treilin]

Have a good day off from training!!
How is the trainer working out???

 

[FlyBrownChick]

Wednesday, April 5, 2006

Fourth day of carb depletion

4:00 AM: green tea

4:30 AM: 45 minutes cardio

30 minutes stepmill: 15 minutes Bunny intervals, 15 minutes random intervals/rolling hills program
15 minutes treadmill: 4.4mph/various inclines

5:45 AM: egg whites, avocado, celery
9:00 AM: turkey meatballs, raw baby spinach, roasted asparagus, celery, fish oils
12:00 PM: turkey meatballs, raw baby spinach, roasted asparagus, celery, fish oils
3:00 PM: Isopure, natural PB
5:00 PM: egg whites, fish oils
8:00 PM: fat free cottage cheese, natural PB

No weights today. YAY! And today is the final day of carb depletion before I carb up... Lucky Charms, here I come!

 

[scorpiogirl]

 

[FlyBrownChick]

Heya Treil!

How is the trainer working out???

WONDERFULLY! This one is REALLY good. Certified nutritioninst, ISSA certified, numerous other certs, and in med school right now working on sports medicine. I can't ask for anything more...

Hey Scorpio!

 

[treilin]

Heya Treil!


WONDERFULLY! This one is REALLY good. Certified nutritioninst, ISSA certified, numerous other certs, and in med school right now working on sports medicine. I can't ask for anything more...

Hey Scorpio!

So what kind of split did they put you on?? What do you know about what they are going to do to your diet while cutting? Any supplements?

 

[badgergrl]

Enjoy your carbs Fly!!

 

[FlyBrownChick]

It's going to change every 6 weeks. I am on an interim plan for now and should get the official plan today or tomorrow.

From what I gather, I'll be doing depletion workouts 2 days, 4 days of AM cardio which will fall into those depletion days, and follow with 2 heavy workouts while carbing up for 24 hours.

Trainer is not a fan of one bodypart per week, so I think it will be push/pull or upper/lower. I just finished 12 weeks of push/pull, so I hope it's something other than that.

Supplements...well, I am taking BCAAs with morning cardio, fish oils, and I think she wants to put me on a fat burner. I am on Accutane, so I can't take a multivitamin. I did order Thermorexin, which I got in the mail yesterday. I may order Cardio Breeze and some protein from the AF store, as I am running out of Isopure.

 

[treilin]

It's going to change every 6 weeks. I am on an interim plan for now and should get the official plan today or tomorrow.

From what I gather, I'll be doing depletion workouts 2 days, 4 days of AM cardio which will fall into those depletion days, and follow with 2 heavy workouts while carbing up for 24 hours.

Trainer is not a fan of one bodypart per week, so I think it will be push/pull or upper/lower. I just finished 12 weeks of push/pull, so I hope it's something other than that.

Supplements...well, I am taking BCAAs with morning cardio, fish oils, and I think she wants to put me on a fat burner. I am on Accutane, so I can't take a multivitamin. I did order Thermorexin, which I got in the mail yesterday. I may order Cardio Breeze and some protein from the AF store, as I am running out of Isopure.

How come your trainer doesn't like to separate body parts out?? I mean aren't there certain area's of your body more developed then others? I say that only because most people have an area that needs extra attention.
I'm not talking just fat wise I'm talking muscle build-up needed.
I'm not familiar with accutane. Why can't you take a multi-vit with it?

 

[FlyBrownChick]

Growth tends to be better if you load the muscles under different tensions and times. In addition, muscles do not need a full week to recover. Growth is MUCH better when a muscle is trained 2x a week under different conditions.

My last cycle was a lot like what trainer wants to do now. I created the last cycle, but we have similar thoughts on the issue. I was doing a heavy pull/light push/light pull/heavy push scheme. What needs extra attention is the focus of these. So, I needed to work on my hamstrings...and I made sure that I hit them hard first thing on a heavy pull day. This time around, I think we need to focus on my shoulders...we will see.

Accutane is for severe acne. I don't have a problem with severe acne, but rather marks left behind. It's a strong retinol...high doses of vitamin A. Therefore, I am not allowed to take a multivitamin because any additional vitamin A will exacerbate the side effects.

 

[treilin]

Growth tends to be better if you load the muscles under different tensions and times. In addition, muscles do not need a full week to recover. Growth is MUCH better when a muscle is trained 2x a week under different conditions.

My last cycle was a lot like what trainer wants to do now. I created the last cycle, but we have similar thoughts on the issue. I was doing a heavy pull/light push/light pull/heavy push scheme. What needs extra attention is the focus of these. So, I needed to work on my hamstrings...and I made sure that I hit them hard first thing on a heavy pull day. This time around, I think we need to focus on my shoulders...we will see.

Accutane is for severe acne. I don't have a problem with severe acne, but rather marks left behind. It's a strong retinol...high doses of vitamin A. Therefore, I am not allowed to take a multivitamin because any additional vitamin A will exacerbate the side effects.

O.k. I see what you are saying. Yeah I guess because I don't need any extra growth in my upper body for fear off being asymmetrical... That's why I only do one day of upper body.
Do you have to be on accutane forever? Or do you still vitamin supplement to negate the vit A?
What does your depletion diet consist of??

 

[nelmsjer]

No double stepping usually b/c I dont use my hands & I'm like dancin' on the step to whatever is playing, mixing up the steps with the various rhythm sure it looks hilarious, good thing I don't care what others think

Must. Get. Video.

 

[nelmsjer]

Growth tends to be better if you load the muscles under different tensions and times. In addition, muscles do not need a full week to recover. Growth is MUCH better when a muscle is trained 2x a week under different conditions.

Nice. Very nice. And smart.

 

[FlyBrownChick]

Gotcha. So do you do 2 days of lower body?

Accutane is only for 5 months. I am going on month 3 now. THANK GAWD! It makes you as dry as the Sahara! I don't take any other supplements as far as B vitamins or anything like that. If a diet is balanced enough, a multivitamin is really not necessary.

Depletion diet is pretty tough. Now, I didn't do this for my last cycle...I actually carb cycled. That got out of hand though...fats got too high. Leave me up to my own devices and I f**k up. Anyway, this is how this trainer's looks, in general(as I am not allowed to post details):

Cardio

Meal 1: egg whites, fibrous vegetables, avocado
Meal 2: lean meat, fibrous vegetables, fish oils
Meal 3: lean meat, fibrous vegetables, fish oils
Meal 4: whey isolate, banana

Training

Meal 5: whey isolate, dextrose
Meal 6: fat free cottage cheese, natural PB

Then...on the days that I have no weight training, I sub the banana in meal 4 with PB and meal 5 ends up being egg whites and fish oils.

 

[scorpiogirl]

Heya Treil!


WONDERFULLY! This one is REALLY good. Certified nutritioninst, ISSA certified, numerous other certs, and in med school right now working on sports medicine. I can't ask for anything more...

Hey Scorpio!

Sounds like you got a keeper!

I agree with training a bodypart 2x per week. I was a 1 a week girl for quite a while and just changed it up not too long ago. Getting MUCH better results!

 

[treilin]

Gotcha. So do you do 2 days of lower body?

I do 3 days focused on lower body... Monday hams, glutes, calves. Wed plyos. Friday was quads, and calves. He is probably dropping the plyos out starting next week.
So I'm not real sure what the split is going to look like at this point in time.

 

[nelmsjer]

Sounds like you got a keeper!

I agree with training a bodypart 2x per week. I was a 1 a week girl for quite a while and just changed it up not too long ago. Getting MUCH better results!

SG, I am so glad to read this! I always wanted you to switch, and I kept patiently waiting...

 

[FlyBrownChick]

Thursday, April 6, 2006

Half day of depletion, half day of carb up

5:40 AM: egg whites, avocado, broccoli - couldn't stomach all of the broccoli
9:30 AM: turkey burger, baby spinach, roasted asparagus, celery, fish oils
12:30 PM: turkey burger, baby spinach, roasted asparagus, celery, diet A&W, fish oils
3:30 PM: ground oats, bulgarian yogurt, blueberries, whey

 

[FlyBrownChick]

Re: Thursday, April 6, 2006

Half day of depletion, half day of carb up

5:40 AM: egg whites, avocado, broccoli - couldn't stomach all of the broccoli
9:30 AM: turkey burger, baby spinach, roasted asparagus, celery, fish oils
12:30 PM: turkey burger, baby spinach, roasted asparagus, celery, diet A&W, fish oils
3:30 PM: ground oats, bulgarian yogurt, blueberries, whey

Heavy Full Body Workout 1

Leg Press
working sets @ 290 + sled

Incline DB Press
working sets @ 40 lb and 35 lb DBs

HS Low Row
working sets @ 107 lbs

Wide Grip Dip
working sets @ 28 and 16 lbs assistance

Romanian Deadlift
working sets @ 155 and 175 lbs

HS Low Row
working sets @ 103 and 93 lbs

6:20 PM: whey, banana, skim milk, smarties
8:20 PM: skim milk, Lucky Charms
10:20 PM: skim milk, Lucky Charms

 

[scorpiogirl]

SG, I am so glad to read this! I always wanted you to switch, and I kept patiently waiting...

OK, you're busted! I've been logging this now for a couple of months!!!! You never noticed?!?!? Well, I never!

 

[scorpiogirl]

Re: Thursday, April 6, 2006

Half day of depletion, half day of carb up

5:40 AM: egg whites, avocado, broccoli - couldn't stomach all of the broccoli
9:30 AM: turkey burger, baby spinach, roasted asparagus, celery, fish oils
12:30 PM: turkey burger, baby spinach, roasted asparagus, celery, diet A&W, fish oils
3:30 PM: ground oats, bulgarian yogurt, blueberries, whey

Hmmmmm, what is bulgarian yogurt?

 

[FlyBrownChick]

Hey Scorpio! Bulgarian yogurt is all natural yogurt. It's just skim milk and cultures. It's quite tangy, but I think it's better than the other stuff you can get. There's no additives to muck it up.

If you are short on time, that meal is AWESOME! I make it the night before. Grind up the oats and soak them in the yogurt and berries. Stir in the whey when it's time to eat. SOOOOO good!

 

[scorpiogirl]

Hey Scorpio! Bulgarian yogurt is all natural yogurt. It's just skim milk and cultures. It's quite tanger, but I think it's better than the other stuff you can get. There's no additives to muck it up.

If you are short on time, that meal is AWESOME! I make it the night before. Grind up the oats and soak them in the yogurt and berries. Stir in the whey when it's time to eat. SOOOOO good!

Hmmmmm, maybe I'll give it a shot!

 

[FlyBrownChick]

Let me know if you try it and like it, Scorpio!

Hmmmm...trying to play the Karma game and it allowed me to give karma to one person then it didn't allow me again. Hmmmmm...

Got my new program. 3 full body workouts per week, 3 sessions of cardio, lots of depletion going on...then a HUGE carb up! I'm talking bagels, Lucky Charms, peanut butter. Oooooohhhh yeeeeeaaa...

 

[FlyBrownChick]

6:00 AM: egg whites, homemade hashbrowns
10:00 AM: grilled shrimp with cilantro pesto, cilantro/lime rice, fish oils, rice pudding
1:00 PM: grilled shrimp with cilantro pesto, cilantro/lime rice, fish oils,

Ummmm...yea. So, I really got in the mood to cook last night. After eating a ton of smarties and a ton of Lucky Charms to follow, I was BUZZING! I cooked all of that for lunch today. Woke up this morning STILL buzzing and cooked that for breakfast.

 

[*Bunny*]

Must. Get. Video.

That's gonna cost you
--------------------------
Sorry for the jack FBC ..

 

[FlyBrownChick]

Bunny, pfft. I jack your journal on a daily basis. No worries! I am not all business...lots of fun here.

 

[FlyBrownChick]

6:00 AM: egg whites, homemade hashbrowns
10:00 AM: grilled shrimp with cilantro pesto, cilantro/lime rice, fish oils, rice pudding
1:00 PM: grilled shrimp with cilantro pesto, cilantro/lime rice, fish oils,

Ummmm...yea. So, I really got in the mood to cook last night. After eating a ton of smarties and a ton of Lucky Charms to follow, I was BUZZING! I cooked all of that for lunch today. Woke up this morning STILL buzzing and cooked that for breakfast.

Heavy Full Body

Conventional Deadlift
working sets @ 185 and 195 lbs

Flat DB Press
working sets @ 40 and 45 lb DBs

Bent BB Row
working sets @ 100 and 110 lbs

Prone Leg Curl
working sets @ 90 and 100 lbs

DB Shoulder Press
working sets @ 35 lb DBs

Wide Grip Lat Pull
working sets @ 100 lbs

Other calve-y, tricep-y, and bicep-y stuff that I am too lazy to note

5:00 PM:banana, whey, bulgarian yogurt, skim milk, smarties
7:30 PM: Lucky Charms, skim milk
10:30 PM: fat free cottage cheese, walnuts

Nelms, I didn't see your posts before. Thank you for your compliments! I wasn't meaning to ignore you at all...just never saw them until now! Please forgive me...

 

[que_66]

 

[FlyBrownChick]

Rest Day

I don't remember my meal times...busy day today

Meal 1: egg whites, sugar free syrup
Meal 2: turkey meatballs, celery
Meal 3: whole egg, egg whites, sugar free syrup
Meal 4: shrimp and broccoli stir fry
Meal 5: turkey meatballs, salad, balsamic vinegar, avocado

 

[nelmsjer]

That's gonna cost you
--------------------------
Sorry for the jack FBC ..

It's only going to cost enough to purchase some standard surveillance equipment.