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LG's *first* Journal
- Thread starter localgirl
- Start date
localgirl
New member
Woke- 1 bottle of water
Meal 1- Egg whites w/ vegggies & pico de galla
Fruit & Flax shake - 1 part blueberries, 1 part pineapple, 1/2 banana, 2 tbsp's flax, 1 cup water & 1/2 cup rice milk ( looks gross but is YUM!)
Thats all so far!
PLEASE post advice or anything you may find helpful to me, I open for critiquing. Thnx
Meal 1- Egg whites w/ vegggies & pico de galla
Fruit & Flax shake - 1 part blueberries, 1 part pineapple, 1/2 banana, 2 tbsp's flax, 1 cup water & 1/2 cup rice milk ( looks gross but is YUM!)
Thats all so far!
PLEASE post advice or anything you may find helpful to me, I open for critiquing. Thnx
localgirl
New member
Hi All,
Since noone is responding Im just gunna use fitday & assume that I am doing things correctly.
My meal plan is really good. I figured out how much my BMR is, still have a few questions about how much my calorie intake actually should be...Im trying to keep it between 1100-1500 for fat loss.
I was expecting a lil more feddback, but I guess Im on the right track ( and I know since I cannot post photos ya'll cant really see the progress.)
Did back last night, my lifts are going up, but back has always been a strong muscle group for me.
Thanks for all the words of wisdom.
Peace.
Since noone is responding Im just gunna use fitday & assume that I am doing things correctly.
My meal plan is really good. I figured out how much my BMR is, still have a few questions about how much my calorie intake actually should be...Im trying to keep it between 1100-1500 for fat loss.
I was expecting a lil more feddback, but I guess Im on the right track ( and I know since I cannot post photos ya'll cant really see the progress.)
Did back last night, my lifts are going up, but back has always been a strong muscle group for me.
Thanks for all the words of wisdom.
Peace.
localgirl said:Hi All,
Since noone is responding Im just gunna use fitday & assume that I am doing things correctly.
My meal plan is really good. I figured out how much my BMR is, still have a few questions about how much my calorie intake actually should be...Im trying to keep it between 1100-1500 for fat loss.
I was expecting a lil more feddback, but I guess Im on the right track ( and I know since I cannot post photos ya'll cant really see the progress.)
Did back last night, my lifts are going up, but back has always been a strong muscle group for me.
Thanks for all the words of wisdom.
Peace.
After you accomplishe your goals, then post your new goals and meals so we can tweek it if needs to..
Good luck!
needtogetaas
New member
Yes your meals do look pretty good girl. Is it working for you? It would still be good for others if you did post up ed. That way others can get good ideas for you, and draw inspiration from you to.localgirl said:Hi All,
Since noone is responding Im just gunna use fitday & assume that I am doing things correctly.
My meal plan is really good. I figured out how much my BMR is, still have a few questions about how much my calorie intake actually should be...Im trying to keep it between 1100-1500 for fat loss.
I was expecting a lil more feddback, but I guess Im on the right track ( and I know since I cannot post photos ya'll cant really see the progress.)
Did back last night, my lifts are going up, but back has always been a strong muscle group for me.
Thanks for all the words of wisdom.
Peace.
DBBT
New member
Re: *first* Journal
GOAL: Initially I would like to be in the 15- 16 % bf range. Weight isnt a huge issue for me, I know its not the lbs that matter, but just for fun, 127lbs would be ideal.
Stats:
Age: 25
Height: 5' 5.5
Weight: 138 lbs
Bf: 25%
* I am currently on week 4 of a var cycle- 10mg ED. ( I have seen strength gains, no sides). how long are you planning on running the var?
Daily Supp.'s
CLA - 1 before each meal
Multi- Vit- breakfast & dinner
Milk Thistle- same as Multi Vit. these are all fine...omega 3's/fish oil would help too.
Diet: I have posted my diet before on here & recieved postive feedback, with some minor tweaking, it is remotely the same.
Meal 1
egg white scrammble w/ mixed veggies i need to see exact amount of protein here/same with carbs/fat
Protien Shake w/ 1 tbsp Flax seed same thing here
Meal 3
Nut Mixture ( Almonds & Walnuts) about half a cup and here
Meal 3
Tofu & Broccoli here
Meal 4
Varies between a home made granola bar, carrots & hummus or another protien shake w/ Flaxseed here
Meal 5 - pwo
Asian Salad ( Tuna ) and here
I am trying a low carb thing for a week, its quit difficult as I love brown rice with my meals, but I have heard fabulous things about cutting carbs for a week & gradually adding them back.
Workout here we would go 3 on 1 off .... I'll got into detail for each day
5-6x week
Cardio each day- post weights, 30-40 min. except on leg nights* only 20min. then. this is great, especially taking leg day off
Large muscle groups have theyre own nights
Split/ Shoulders & Abs / Chest & Abs/ Arms & Abs
Legs 2x a week
GOAL: Initially I would like to be in the 15- 16 % bf range. Weight isnt a huge issue for me, I know its not the lbs that matter, but just for fun, 127lbs would be ideal.
Stats:
Age: 25
Height: 5' 5.5
Weight: 138 lbs
Bf: 25%
* I am currently on week 4 of a var cycle- 10mg ED. ( I have seen strength gains, no sides). how long are you planning on running the var?
Daily Supp.'s
CLA - 1 before each meal
Multi- Vit- breakfast & dinner
Milk Thistle- same as Multi Vit. these are all fine...omega 3's/fish oil would help too.
Diet: I have posted my diet before on here & recieved postive feedback, with some minor tweaking, it is remotely the same.
Meal 1
egg white scrammble w/ mixed veggies i need to see exact amount of protein here/same with carbs/fat
Protien Shake w/ 1 tbsp Flax seed same thing here
Meal 3
Nut Mixture ( Almonds & Walnuts) about half a cup and here
Meal 3
Tofu & Broccoli here
Meal 4
Varies between a home made granola bar, carrots & hummus or another protien shake w/ Flaxseed here
Meal 5 - pwo
Asian Salad ( Tuna ) and here
I am trying a low carb thing for a week, its quit difficult as I love brown rice with my meals, but I have heard fabulous things about cutting carbs for a week & gradually adding them back.
Workout here we would go 3 on 1 off .... I'll got into detail for each day
5-6x week
Cardio each day- post weights, 30-40 min. except on leg nights* only 20min. then. this is great, especially taking leg day off
Large muscle groups have theyre own nights
Split/ Shoulders & Abs / Chest & Abs/ Arms & Abs
Legs 2x a week
DBBT
New member
Diet
I want you to eat ONLY when hungry. Eat these nutrient grams, ok? 25 grams of carbs, 20 grams of protein, 9 grams of fat at EACH MEAL. After ten days, tell me how many meals on average you have eaten, ok? This way we can see what calorie number we have to be to keep your bodyweight the same/lose/gain. Please weigh yourself every day at the same time.Olive oil for fats, fruits and green vegetables for carbs, eggs, chicken, milk, soy or fish for protein. No more starches ( rice, oatmeal). This is 7 days a week. There is not any cheating.
Also, I need a pic to see before you start this.
I want you to eat ONLY when hungry. Eat these nutrient grams, ok? 25 grams of carbs, 20 grams of protein, 9 grams of fat at EACH MEAL. After ten days, tell me how many meals on average you have eaten, ok? This way we can see what calorie number we have to be to keep your bodyweight the same/lose/gain. Please weigh yourself every day at the same time.Olive oil for fats, fruits and green vegetables for carbs, eggs, chicken, milk, soy or fish for protein. No more starches ( rice, oatmeal). This is 7 days a week. There is not any cheating.
Also, I need a pic to see before you start this.
Last edited:
DBBT
New member
Training
1. Chest, Back, Standing calvs-Day 1
2. Quads, hamstrings, abs- Day 2
3. Shoulders, Biceps, Triceps, Seated calvs- Day 3
4. Off
3 Sets ONLY per body part. After warm up, do heaviest set first, maybe in the range of 5-9 reps to failure, then drop 10% for another set, then another 10% drop for last set. Rest between sets until breathing returns to normal. Use compound movements only. No cables. Declines and dips for chest only. Laterals only for shoulders, no pressing movements. Squats for quads only. Stiff legged dead lifts, abductors and leg curls for hamstrings, and you can rotate these exercises or do 1 set of each as per how you feel. Rotate standing and seated calvs when it is their turn to train them. Pull ups and rows for your back because it is bigger, 3 sets each. DBs for bicep curls, dips or close grip bench for triceps. Do not go all the way up or all the way down on any exercise, stay in the 80% zone. Keep a fast smooth pace, no kinks or stopping to catch breath. Take each set to failure, do not count reps after the first set. Keep doing your cardio except for leg day, can be done after workouts or in the morning first thing.
1. Chest, Back, Standing calvs-Day 1
2. Quads, hamstrings, abs- Day 2
3. Shoulders, Biceps, Triceps, Seated calvs- Day 3
4. Off
3 Sets ONLY per body part. After warm up, do heaviest set first, maybe in the range of 5-9 reps to failure, then drop 10% for another set, then another 10% drop for last set. Rest between sets until breathing returns to normal. Use compound movements only. No cables. Declines and dips for chest only. Laterals only for shoulders, no pressing movements. Squats for quads only. Stiff legged dead lifts, abductors and leg curls for hamstrings, and you can rotate these exercises or do 1 set of each as per how you feel. Rotate standing and seated calvs when it is their turn to train them. Pull ups and rows for your back because it is bigger, 3 sets each. DBs for bicep curls, dips or close grip bench for triceps. Do not go all the way up or all the way down on any exercise, stay in the 80% zone. Keep a fast smooth pace, no kinks or stopping to catch breath. Take each set to failure, do not count reps after the first set. Keep doing your cardio except for leg day, can be done after workouts or in the morning first thing.
