Fly's Countdown to Competition Log

[FlyBrownChick]

Morning, ya'll!

Ice, a training partner would be AWESOME! I've never had one...all of the girls at my gym think that lifting heavy somehow turns you into a man.

Thanks, Nelms! That means a lot coming from you! The store is a small business. The owner and I are friends, hence the reason I scored the 1/2 price on the isolate. He said that the stock comes and goes, depending on what happens with his supplier.

Thanks, Bunny!

 

[FlyBrownChick]

Depletion Day 1

7:00 AM: 35 minutes cardio

25 minutes stepmill
10 minutes treadmill

8:00 AM: whole egg, egg whites, mushrooms, spinach
11:00 AM: chicken fajita meat, salad, avocado, homemade cilantro-lime vinegarette, strawberries
2:00 PM: grilled shrimp, roasted asparagus, blueberries

 

[iceprincess]

Mornin FBC!!

Quick question...What do your macros look like on your depletion days, generally?

 

[FlyBrownChick]

Generally, I am eating:

1.25 * bodyweight in protein
.5 * bodyweight in carbs(including fiber)
.2 * bodyweight in fat

I eat a small amount of carbs from fruit on my training days and no fruit on my cardio only days. Then, I do a half day carb up or a whole day carb up. My total calories on those days are ~2400. I'll have to get the macros for that...I can't remember them since I don't get them too often.

 

[WoNderWoMan25]

Generally, I am eating:

1.25 * bodyweight in protein
.5 * bodyweight in carbs(including fiber)
.2 * bodyweight in fat

I eat a small amount of carbs from fruit on my training days and no fruit on my cardio only days. Then, I do a half day carb up or a whole day carb up. My total calories on those days are ~2400. I'll have to get the macros for that...I can't remember them since I don't get them too often.

Checking in, this is great info. This is almost exactly where I'm at on a low carb day, for the protein and carbs, anyway. Fat is a little higher, I think. Running to fitday to check now

I'm adding in a few strawberries or a small apple on my low carb days. Reading IP's log also inspired me to by some cantelope/melon... Yum. A good treat, too!

 

[FlyBrownChick]

Bear in mind, this is for my depletion. Check out what I wrote for IP in regards to carb cycling. That will pertain to you a bit more...although you are depleting before you carb up. Hmmm...let me go look in your journal.

 

[que_66]

 

[treilin]

Hey Miss Fly Just dropping in to show some love. How are your work-outs going?

 

[FlyBrownChick]

Depletion Day 1

7:00 AM: 35 minutes cardio

25 minutes stepmill
10 minutes treadmill

8:00 AM: whole egg, egg whites, mushrooms, spinach
11:00 AM: chicken fajita meat, salad, avocado, homemade cilantro-lime vinegarette, strawberries
2:00 PM: grilled shrimp, roasted asparagus, blueberries

4:00 PM:

Bulgarian Split Squat
working sets @ 25 lb DBs

DB Row
working sets @ 35 lb DBs - increasaed reps

Cable Flye
working sets up to 40 lbs each side - increased weight

Lat Pressdown ss Side Lat Raise
working sets @ 50 lbs ss 10 lb DBs

BB Curl ss Tricep Extension
working sets @ 40 lbs ss 40 lbs

Seated Calf Raise
working sets @ 50 lbs

Whey + creatine during workout
8:00 PM: whey, 1% cottage cheese, walnuts

The gym was a MADHOUSE! It's obvious that the summer is upon us. All of these new people in my way.

 

[FlyBrownChick]

Hey Treil! Hey Que!

Workouts are going well, considering the lack of sleep. One thing is for sure...I have booty DOMS this AM!