Getting healthy

[lunnah]

BTW, this one on the picture with me is my beatiful son.

 

[slat1]

That is a great picture!

 

[RADAR]

BTW, this one on the picture with me is my beatiful son.

I Agree with Slat1 the lil feller's cute as a button, and has a pretty mommy!


RADAR

 

[lunnah]

Thank you for both, this little one is my life!

 

[lunnah]

This is how my morning started today, i had a glass of milk and 2 lipoflmae and went to the gym.
Full body work out day.
I did:

Eliptical 5 minutes (HR started at 102 ended at 139)
Db lunges 1x12 1x10 ( 10lbs each hand)
leg press 2x12 (99lb) 1x28 (115lgs ) used machine
leg extension 1x12 (44lbs) 2x12 ( 52lbs) machine
calf ext 1x12 (20lbs) 2x12 (40lbs
DB incline press 2x12 (8lbs) 1x12 (10lbs)
wide grip lat pulldown 1x12 (72lbs) 1x12 (57lbs) 1x12 (72lbs)
straight arm pulldown 1x12 (40lbs) 1x12 (60lbs) 1x14 (70lbs)
front raise DB 1x12 (5) 1x12 (8) 1x19 (8)
lateral raise 2x12 (5lbs)
alternate db curl 3x12 (8lbs)
triceps press 1x12 (10lbs) 2x12 ( 12.5 lbs)
triceps pushdown 1x20 (40lbs) 1x12 (50lbs) 1x14 (60lbs)
seated cable roww 5 minutes 786 meters

post work out I had 5ml L-glutamine powder and a protein shake ( 1 cup soy mil, 1/2 cup patmela, 1 banana, 2 scoops protein powder (whey) 1/2 spoon PB and ice)

Now the question, how long after a work out should i eat? what i ate was ok?

What should i eat before a work out? Any other spupplements or vitamins that i should take?

Later today i plan on going in and doing some cario only. My bosy is very sore from the workoutt this weekend, the classes with kickboxing hit the muscles really good

 

[Thandie]

This is how my morning started today, i had a glass of milk and 2 lipoflmae and went to the gym.
Full body work out day.
I did:

Eliptical 5 minutes (HR started at 102 ended at 139)
Db lunges 1x12 1x10 ( 10lbs each hand)
leg press 2x12 (99lb) 1x28 (115lgs ) used machine
leg extension 1x12 (44lbs) 2x12 ( 52lbs) machine
calf ext 1x12 (20lbs) 2x12 (40lbs
DB incline press 2x12 (8lbs) 1x12 (10lbs)
wide grip lat pulldown 1x12 (72lbs) 1x12 (57lbs) 1x12 (72lbs)
straight arm pulldown 1x12 (40lbs) 1x12 (60lbs) 1x14 (70lbs)
front raise DB 1x12 (5) 1x12 (8) 1x19 (8)
lateral raise 2x12 (5lbs)
alternate db curl 3x12 (8lbs)
triceps press 1x12 (10lbs) 2x12 ( 12.5 lbs)
triceps pushdown 1x20 (40lbs) 1x12 (50lbs) 1x14 (60lbs)
seated cable roww 5 minutes 786 meters

post work out I had 5ml L-glutamine powder and a protein shake ( 1 cup soy mil, 1/2 cup patmela, 1 banana, 2 scoops protein powder (whey) 1/2 spoon PB and ice)

Now the question, how long after a work out should i eat? what i ate was ok?

What should i eat before a work out? Any other spupplements or vitamins that i should take?

Later today i plan on going in and doing some cario only. My bosy is very sore from the workoutt this weekend, the classes with kickboxing hit the muscles really good

Hi-
How many grams of protein does your pp has? 2 soops seems like quite a bit.
Try having about 30 grams of protein per meal, or less.

Yes, is good you have a protein shake post work out and you can have it immediately after. after that, eat approximately every two hours; providing your schedule allows it.

Very cute picture, Btw!

 

[lunnah]

Hi-
How many grams of protein does your pp has? 2 soops seems like quite a bit.
Try having about 30 grams of protein per meal, or less.

Yes, is good you have a protein shake post work out and you can have it immediately after. after that, eat approximately every two hours; providing your schedule allows it.

Very cute picture, Btw!

thank you

The protein said 2 scoops has 27g of protein, 2g sugar and 3g carbs.

What should i eat prior?

 

[Thandie]

thank you

The protein said 2 scoops has 27g of protein, 2g sugar and 3g carbs.

What should i eat prior?

Ok, 27g is good.

If this pre-workout meal is before lifting, you can have cream of wheat and 3 egg whites, but you should have it at least an hour before training.
I preffer oatmeal, but I understand you don't like it.

 

[lunnah]

Ok, 27g is good.

If this pre-workout meal is before lifting, you can have cream of wheat and 3 egg whites, but you should have it at least an hour before training.
I preffer oatmeal, but I understand you don't like it.

I am ok with oatmeal, i just don't have the 1 hr.
Should i just go on an empty stomoach? or have something else?

Thanks for the help

 

[Thandie]

I am ok with oatmeal, i just don't have the 1 hr.
Should i just go on an empty stomoach? or have something else?

Thanks for the help

Great! when you do have the time, have the oatmeal.
Meanwhile, pre-workout, have 3 egg whites and a slice of ezekiel bread. A shake with 1/2 banana is good as well, but you're having a shake post work out and I believe one shake a day suffice. Better have whole foods.

If you have at least 45 minutes before training, then have 1/2 the portion of oatmeal and the eggs. You should have something to eat before lifting.
I hope this helps!