*Keliska* Log

[jenscats5]

Oh I'm just cranky.
Ignore me.

We can't ignore you cuz you're Velvel-icious!!

 

[keliska]

OK girls, today belive me or not I made change really..
Sunday 05/29/05

I wake up at 11 AM

Nutrition

1. 1/2 cup oatmeal
1/2 grapefruit
4 egg whites
cinammon

2. homemade protein puding {25g protein}
1/2 cup oatmeal
veggies

3. 1/2 chicken breast
veggies
1/4 cup rice

4. protein shake...I'm at work I haven't time prepare something

5. chicken breast
veggies

6. cottage cheese 1/2 cup
1 TB PB

today I felt really full!

Training
OFF
so what do you think..is it better?

 

[keliska]

hi girls..ok at first I didn't ignored you...I'm just littel confused..I know that I still eat not too much..still in my journal is "dairy" but the doctor said me that dairy product is good for me, buecause I had problem with imunne system after antibiotik...so because I must eat yogurt..live cultures and kefir..now because I felt like shit..I try stop it..I think that I'm not allergic to dairy..so today My nutrition is

1. 1/2 cup oatmeal
cinammon
3 egg whites
1/2 apples

2. 1/2 cup oatmeal
1/2 chicken breast
veggies

3. 1/2 chicken breast
veggies
1/4 cup rice

4. protein drink+ 1 cup baby carrots+ 1/2 cup cantaloupe

5. chicken breast
veggies+1 teas. olive oil

6. cottage cheese1/2 cup
1 TB PB

Training
OFF

 

[keliska]

Hi,
today is Tuesday 05/31/05

Nutrition
1. 1/2 cup oatmeal
3 egg whites
1 apples

2.1/2 grapefruit
homemade protein puding {15g protein}

3. after workout
20g protein
veggies
1/2 grapefruit

4. 1/2 chicken breast
veggies

5. 1/2 chicken breast
veggies

6. cottage cheese 1/2 cup
1TB PB

Training...I made some changes now I'll be do it 3 day splitt and 2 days cardio

so today
Chest+Shoul+tric.

Bench 4x 10,8,8,8
Dumbel fly 4x 10,9,9,9
cabel crossovers 2x 10,8
militarry press 3x 10,8,8
Lateral raise3x 10,8,8
Rear dell fly 3x10,8,8
Tric extension3x12,12

 

[The Shadow]

Hi,
today is Tuesday 05/31/05

Nutrition
1. 1/2 cup oatmeal
3 egg whites
1 apples

2.1/2 grapefruit
homemade protein puding {15g protein}

3. after workout
20g protein
veggies
1/2 grapefruit

4. 1/2 chicken breast
veggies

5. 1/2 chicken breast
veggies

6. cottage cheese 1/2 cup
1TB PB

Training...I made some changes now I'll be do it 3 day splitt and 2 days cardio

so today
Chest+Shoul+tric.

Bench 4x 10,8,8,8
Dumbel fly 4x 10,9,9,9
cabel crossovers 2x 10,8
militarry press 3x 10,8,8
Lateral raise3x 10,8,8
Rear dell fly 3x10,8,8
Tric extension3x12,12

ONE exercise for tris?

 

[keliska]

oh I forget..BEnch dips 3x15
what do you think is it enough what I did it.
thanks

 

[The Shadow]

well......2 is certainly better than 1 exercise.....



I would not be doing a split...but it all comes down to how many days you can get to the gym

 

[keliska]

HI,
I needed change with workout routine, long time I did it..4days split and 5days split.Now I feel boring with this. so I have found this schedule

1.Chest+Shoul+Tri
Bench
Dumbel fly
Cabel crossover
milittary press
Lateral raise
Rear dell fly
Tric extens
Bench dips

2. spinning

3. Legs+abs
Squats
deadlift
Leg exten
Lunges

4. spinning

5. Back+bic
deadlifts
Pull down seated row
biceps curl
incline bic curl

6.+7.OFF or just light cardio

so what do you think, is it enough? I appreciate your advices.
thanks

 

[keliska]

Wensday 6/1/05

Nutrition
1. 1/2 cup oatmeal
20 g protein
1 apples

2. 1/2 apples
8 pieces soy chips
20g protein

3. chicken breast
veggies
1/4 cup oatmeal

4. 20g protoein
veggies
5. cottage cheese +1 TB PB

Training
spinning class

I felt great today



Thursday 6/2/05

1. 1/2 cup oatmeal
20g prptein
1 grapefruit

2. 1/2 cup cottage cheese
1/2 apples
1/4 cup oatmeal

3. protein 20g...after workout
1/2 apples

4. china buffet....CHEATING TODAY!!!

5. cottage cheese 1/2 cup

TRAINING
BACK+ BICEPS

Deadlifts 4x 12,10,10,8
Pulldown 3x 10,10,8
Seated row 3x 10,10,9
Biceps curl 3x 10,8,8
Incline biceps curl 3x 8,8,8



Friday 6/3/05
1. 1/2 cup oatmeal
1 apples
4 egg whites

2. pork chops
1/2 small potatoe
veggies

3.1/2 cup cottage cheese
veggies
1/2 cup wheat bran cereal

4. 20 g protein...After training

5. 3 egg whites omellete
veggies

6. cottage cheese

TRAINING
45 min CArdio..moderate

 

[keliska]

Hi,
6/7/05 Tuesday

1. 1/2 cup oatmeal
1 peach
3 egg whites

2. 1/2 cup oatmeal
1/2 chicken breast

3. protein puding ..homemade { protein+water+1 Tb cocoa+1 TB cornstarch} yumii
veggies

4. 1 cup baby carrots
15 g protein

5. 1/2 chicken breast
veggies
6. 1/2 cup cottage cheese+ 1TB PB
veggies


Training
Chest+Shoul+Tric

Bench 4x 10,8,8,7
dumbel incline press 4x 10,8,8,8
cabel cross 2x 10,9
Militarry press 3x 8,7,7
Lateral raise 3x 10,10,8
Triceps exten 3x 10,10,9
tric. dips 3x until fail.



6/8/05 Wensday

1. 1/2 cup oatmeal
3 egg whites
1 littel peach

2. 1/2 cup oatmeal
1/2 apples
3 egg whites

3. chicken breast
veggies
1/2 small potatoe

4. protein puding
veggies

5. 1/2 chicken breast
veggies

6. cottage cheese +1TB PB
veggies


Training

45 min cardio moderate