Mermaid 2006

[mermaid]

I am starting over; taking all that I've learned and consolidating it into a decent plan. I've not been that successful in the past three months but I need to change that now. The first part of this journal is for a 12 week period starting tomorrow:

Age:36
Weight:156 (put on over the past couple weeks)
Chest: 42
Waist: 31.5
Hip:40
Thigh:23.25
Calf:14.5
Bicep:12

Diet:

I like 5 meals a day - it seems to work well. I'll keep within 1500-1600 cals per day with a 40:30:30 macro split though on some days the P will be higher; the C, lower.

Protein - egg whites, cottage cheese, chicken, lean beef, pork tenderloin, white fish, salmon, tuna, whey powder.

Fats - almonds, nut butters, avocado, olive oil, flax oil to include in 2 meals per day

Carbs - fibrous as as far as possible - oats, bran cereal, Performax bread (4g fiber per slice), beans, sweet potato, brown rice, berries, FF milk.

Plus lots of green veggies (which I struggle with but will choke down)

Water - at least 3 liters per day; green tea and the occasional coffee

One cheat meal per week.

Supplements - I cannot handle stimulants at all so will stick with my usual multi vit, zinc, flax caps, 3 Sesapure, Glucorell before carbs and 6 Levorex per day.

Training:

I will be formalising the routine so that it is easier to stick to. I will take a notebook into the gym and record weight lifted and rep #. Planning on a four day split as follows (and 3 sets to failuer unless otherwise noted) for 6 weeks then will review if I need to mix it up:

Day 1 - Legs
BB Squats - one warm up set; 4 sets to failure
One legged seated leg press
Seated calf raises

Day 2 - Chest and Back
DB Incline Press
DB Incline Flyes
Flat BD Flyes
Wide grip Pulldown
Bent Over BB Row
Close Grip Pulldown

Day 3 - Shoulders and Abs (Abs - four sets)
DB Press
BB Upright Row
Bent Over DB Rear Delt
DB Lateral Raises
Forward Crunches
Rear Crunches
DB Incline Flyes

Day 4 - Arms
EZ Bar Bicep Curl
DB Incline Bicep Curl
DB Hammer Curl
DB French Press
EZ Bar Skull crushers
Rope Pushdown

Cardio - 4 times per week - 30 mins each - 3 HIIT, 1 Steady state at 5am on empty stomach wherever possible.

Haven't quite worked out when I'll need rest - will just listen to my body.

So that's it. Advice/comments well received and much appreciated.

AND - if the AF Store is going ahead with the first quarter contest, then I AM IN!!! There, said it, no going back. Pictures posted Jan 1.

You girls are right - I am not a loser. I am a winner.

Happy Holidays to Everyone!!

 

[nelmsjer]

Mermaid, welcome to the New Year and even stronger commitments. I'm looking forward to your progress! You WILL succeed.

Please check your PM.

 

[iceprincess]

Best of luck to you in the upcomming year!! Remember that we all believe in you and know that you can do it!! I look forward to watching your progress this year!

Happy New Year!!

 

[Roonytunes]

You are DEFINITELY a winner, Mermaid!

I look forward to following your progress in the new year. Your plan looks very structured and sometimes that makes it much easier to follow.

I'll be starting my new 2006 log next week at this time as well....so we're in this together, girl!

What are your specific goals? To just become leaner? To get to a particular body fat %?

 

[musclemom]

You are a losing winner ... or would that be winning loser

Welcome back from the wild and woolie outback in one piece!

 

[scorpiogirl]

you, Mermie!!!!

You ARE a winner!!!!

 

[buffalogal]

So glad to see ya back hun!! Good luck

 

[mermaid]

Thanks for the well wishes, everyone. I really appreciate it!

My goal is to fit into a pair of jeans that I last wore when I was 30. I was 138 pounds and sub 20% bodyfat. I've promised myself NOT to measure or weigh until the 12 weeks are over and just use the mirror and those jeans to monitor progress.

Slept in as no work this week!!!

8.30am Gym
30 mins steady state cardio
Treadmill
15% incline @ 2.7mph

10.00am
1 cup bran cereal
1/2 cup milk
1 cup whites, 1 whole egg
multi, zinc, flax, sesamax, levorex

12.30pm
2 slices Performax bread
3oz tuna
1/2 cup cucumber

3.30pm
4oz chicken breast
1 kiwi fruit
Sesamax, Levorex

5.00pm Gym
Even though it is a public holiday the gym was very busy. Every leg machine was being used so I had to improvise.

I'm also converting kg weights to lb (Rep by DB weight)

DB Lunges (hate them)
15 x 13
15 x 17
15 x 17

Omni Leg Press
12 x 44
10 x 50
10 x 55
10 x 55
10 x 60
20 x 22

Calf Raises
4 sets 12 x 22; 2 x toes straight, 1 toes in, 1 toes out

I was wobbly.

6.00pm
Whey protein shake w/ 1 cup FF milk

8.00pm
3oz chicken breast
1/2 avocado
1 tbsp cranberry
Sesamax, Levorex

And before bed I'll have 1 tbsp almond butter.

4 liters water

1502 cals
P:48
C:24
F:28
Fiber:24g

 

[mermaid]

Wednesday 28 December

8.30am Gym
Treadmill
30 mins HIIT cardio
3/1 intervals 1% incline 3.5mph/8.0mph

10.00am
1 cup bran cereal
1/2 cup FF milk
1 cup whites, 1 whole egg
multi, zinc, flax, sesapure, levorex

1.00pm
1 cup cottage cheese
1 tbsp almond butter
1 cup fresh strawberries

3.30pm
2 slices Performax bread
3oz tuna
1 tomato
sesamax, levorex

4.30pm Gym - Chest and Back
DB Incline Press
12 x 9
12 x 11
10 x 15
8 x 15

DB Incline Flyes
12 x 9
10 x 11 (2 sets)

DB Flat Flyes
10 x 11 (3 sets)

BB Bent Over Rows
12 x 50
10 x 50
10 x 60
8 x 60

Lat Pulldown
12 x 35
10 x 45
10 x 50

Close Grip Pulldown
10 x 35 (3 sets)

6.30pm
4oz chicken breast
1/2 avocado
1/4 cup pinto beans

And I will have before bed:

Whey shake made w/ 1/2 milk and water
sesapure, levorex

1518 cals
P:48 C:24 F:28 Fiber:29

4 liters water

 

[Miss24k]

Yes Mermaid, you are a winner, it's nice to hear that you finally realized it, I knew it all along.

Keep focused, and 2006 will be a great year for you huney

 

[buffalogal]

You are doing awesome Mermai. Keep it up!

 

[mermaid]

Thursday 29 December

I am finding it hard which is sad I know as this is only the third day. I am craving bad food (detoxing after Christmas - gotta love it) and I ache like hell. But I ain't giving up

8.30am
1 cup bran cereal
½ cup FF milk
1 cup whites, 1 whole egg
multi, zinc, flax, 2 Levorex, 1 Sesapure

11.00am
Whey protein shake

1.30pm
1 cup cottage cheese
1 cup fresh strawberries
1 tbsp almond butter

3.00pm Gym
DB Shoulder Press
12 x 12
10 x 12
10 x 15

DB Rear Delt
12 x 7
10 x 7 (2 sets)

DB Lateral Raises
12 x 7
10 x 9 (2 sets)

Abs – Forward and Rear Crunches
15 x 3 sets each

4.30pm
3oz tuna
1 kiwi fruit
1 slice Performax bread

5.00pm
Remedial Massage

7.00pm
4oz chicken breast
½ cup refried beans
1 cup milk
½ tbsp almond butter

3 liters water

~1575 cals
P:48 C:24 F:28 Fiber:30g

Thanks for the encouragement - I need it right now

 

[scorpiogirl]

Diet and training both look great - now don't stop!!!!

 

[musclemom]

Drink that water oh, you got any extra vitamin C lying around??? that can help, too.

I've noticed that adding a bit of extra healthy fat can help with junk craving (that's me, other's may need to up healthy carb or protein), but we all have our demons. The fat for me makes sense as I have a peanut butter/chocolate problem (I'm currently in 12 step program, as long as I keep at least 12 steps away from chocolate bars I'm usually okay)

 

[iceprincess]

Mermaid - you are looking GOOD girl! Your nutrition is AWESOME, keep up the good work!!!

 

[mermaid]

Friday 30 December

@ MuscleMom

8.30am Gym
Cardio – Treadmill
30 mins HIIT
3/1min - 2.5mph/5mph @ 10% incline

9.30am
2 oatmeal pancakes
1 tbsp almond butter
¼ cup blueberries
1 tbsp maple syrup
multi, zinc, flax, 2 Levorex, 1 Sesapure

11.30am
3oz chicken breast
1/3 cup cottage cheese

3.00pm
3oz tuna
½ cup cucumber
2 slices Performax bread
2 tbsp grated parmesan
2 Levorex, 1 Sesamax

6.30pm
3oz tuna
½ avocado
1 slice Performax bread

9.00pm
Whey Protein shake made w/
1 cup FF milk
2 Levorex, 1 Sesamax

3 liters water

1471 cals
P:46 C:26 F:28 Fiber:24g

 

[nelmsjer]

Friday 30 December

8.30am Gym
Cardio – Treadmill
30 mins HIIT
3/1min - 2.5mph/5mph @ 10% incline

9.30am
2 oatmeal pancakes
1 tbsp almond butter
¼ cup blueberries
1 tbsp maple syrup
multi, zinc, flax, 2 Levorex, 1 Sesapure

Mermaid, great job on your food for the day. You're making great choices. Be consistent and keep it going. I have one suggestion to make, however. Be sure to get a post-workout shake (simple carbs & proteins) in after your morning workout. If that simply can NOT happen, then make sure you are getting some good protein in with breakfast.

Don't get me wrong...there isn't anything wrong with what you chose for breakfast! Just add some protein!

 

[scorpiogirl]

I've noticed that adding a bit of extra healthy fat can help with junk craving (that's me, other's may need to up healthy carb or protein), but we all have our demons.

This would be correct!!! Fat helps you feel full longer - hence - get your good fats in!

 

[Miss24k]

Mermaid, great job on your food for the day. You're making great choices. Be consistent and keep it going. I have one suggestion to make, however. Be sure to get a post-workout shake (simple carbs & proteins) in after your morning workout. If that simply can NOT happen, then make sure you are getting some good protein in with breakfast.

Don't get me wrong...there isn't anything wrong with what you chose for breakfast! Just add some protein!

If she is using my recipe for the pancakes which I think she is, she's mentioned it before, she is getting enough protein in there (egg whites, and protein powder)


Mermaid you're doing good!

 

[mermaid]

Saturday 31 December

Yes, I do use Miss24k's recipe for oatmeal pancakes They're awesome and I really recommend them. I have lost my taste for regular pancakes now, they're that good!

Slept in late

10.00am Gym
Cardio - Stairmaster
30 mins steady state level 7
It really really hurt!!!

11.00am
2 Oatmeal pancakes
1/2 cup blueberries
1 tbsp almond butter
1 tbsp maple syrup
Supps

1.00pm Gym (forgot to take notebook)
Incline DB bicep curls
Incline DB hammer curls
Overhead French press
Skullcrushers
Cable bicep curl (straight bar)
Cable tricep pushdown (straight bar)

My arms are really weak

2.30pm
3oz tuna
1/3 cup pinto beans
2 kiwi fruit

4.30pm
3oz edam cheese
2 slices Performax bread

Totals so far:

1200cals P:33 C:34 F:33 Fiber:27g

I'm not going out tonight but P and I are planning a cheat meal with a couple of drinks to celebrate New Year. We'll probably go and watch the fireworks from the beach. We could have gone partying with friends but didn't want a large night - I'm on a roll with this now and though I can have a cheat meal, I don't want to over do it because the next day would be really hard to stick to the plan.

Planning on having:
2 Sesamax, 3 Glucorell
Roast beef w/ garlic and mustard
Potato bake (I can smell it now, yum)
Grilled mushrooms
About 3 vodka and soda w/ squeeze fresh lime

Have a really Happy New Year everyone

 

[scorpiogirl]

HAPPY NEW YEAR, MERMIE!!!!!!

 

[mermaid]

Happy New Year!!! Let's hope 2006 is a good one for all.....

Sunday 1 January 2006

Managed to see the New Year in, watching the Sydney fireworks on TV. I ate exactly what I said though the quantities were huge:

About 8oz roast beef
3 cups potato bake
1 cup mushrooms
3 vodka soda w/ lime

And yes, I felt rather sick and bloated afterwards.

Woke up at 9.30am, not so bloated, thanks to the sesapure and lots of water before bed.

Planned day off from gym and slept for most of it. I am so tired.

10.00am
1 cup bran cereal
1/2 cup milk
1 cup whites, 1 whole egg
Supps

Slept

2.00pm
2 slices Performax bread
3oz Edam cheese

Slept

Walked on beach for an hour to wake up a bit.

7.30pm
3oz pork tenderloin
1/2 avocado
1/2 cup refried beans
1/2 tbsp taco sauce

3 liters water

So not the best day for cals and macros but I am pleased that the junk food did not come out.

1229 cals P:34 C:21 F:44 Fiber: 27g

 

[mermaid]

Monday 2 January

9.00am Gym
Cardio – Treadmill
30 mins HIIT
3/1min - 2.5mph/5mph @ 10% incline

10.30am
2 Oatmeal pancakes
1 tbsp almond butter
½ cup strawberries
Usual supplements

1.00pm Gym
Omni leg press
12 x 44
10 x 66
10 x 66
10 x 88
20 x 22
One Leg Seated Press
10 x 33 (3 sets)
Calf raises
15 x 44 (4 sets)
Abs
Forward and reverse crunches
4 sets x 16 each

2.30pm
4oz pork tenderloin
½ cup refried beans
1 tbsp taco sauce

4.30pm
1 cup cottage cheese
1 kiwi

7.00pm
4oz chicken breast
1 cup asparagus
1 tbsp parmesan cheese

9.00pm
Whey Protein shake made w/
1 cup FF milk

Struggled to get the calories in - when does that usually happen? LOL

Not enough water and ran out of Sesapure so another AF order tonight.

1529 cals P:48 C:28 F:26 Fiber:21g

 

[mermaid]

Oh yes, madness runs in my family.

These photos are a shocker - broad daylight in a bikini, no tan whatsoever, taken on December 30. Yes, this is me right now. I am SO embarrassed but there's nothing like public humiliation to motivate you.



I know I posted some up three months ago and though they were just as bad, I feel a lot worse now because I haven't made much progress since then.

Anyway, the planets are aligning and I'm feeling good about it this time.

If the AF store do another contest, these are my beginning photos. Either way, it's my starting point.

 

[scorpiogirl]

Congrats on sticking to your "no junk food" goal! You did much better than I did!!! LOL

Ahhh, gotta' love the pics, don't ya'!!!!! You have a good base to start with. Just stay on track...you can do it!

 

[musclemom]

Oh yes, madness runs in my family.

These photos are a shocker - broad daylight in a bikini, no tan whatsoever, taken on December 30. Yes, this is me right now. I am SO embarrassed but there's nothing like public humiliation to motivate you.



I know I posted some up three months ago and though they were just as bad, I feel a lot worse now because I haven't made much progress since then.

Anyway, the planets are aligning and I'm feeling good about it this time.

If the AF store do another contest, these are my beginning photos. Either way, it's my starting point.

NOW STOP IT!!! New Year, New Attitude! I truly believe we create our own reality, and it starts with the mind.

I've discovered that change seems to come EASIER when you love yourself as you are NOW, and are seeing your journey as improving what you currently have, making it BETTER, not totally hating what you have and wanting what you're looking at to go away ... does that make sense?

It's like my house. How can I have a positive attitude about renovating a house I just hate??? I have to look around me and go "this place will look pretty good with a new coat of paint," versus, "This dump needs paint."

Like I told ya sugar, you got more guts than me You have NOTHING to be embarassed about (trust me on this!) Everyone starts somewhere.

 

[buffalogal]

We're all rooting for you Mermaid! We know you can do it. You've already conquered New Year's Eve. Just one step at a time!

Like MM said, we all start somewhere. It took me 4 years to drop from 190 to 133, if that helps put things in perspective. It doesn't happen overnight, and I honestly believe that 95% of it is mental. A friend of mine told me to purge all the negative around me (internally and externally). While it is sometimes impossible to eradicate everything, the more positive you surround yourself with the more you can accomplish.

 

[mermaid]

Thanks so much for the encouragement

I am exhausted! I must be working out with the right intensity to feel like this, I just want to sleep all the time, my body aches! I'm sure I'll get used to it. Already I feel different, like I'm "tightening" up on the inside, if you see what I mean and that feeling just gives me more motivation to keep going.

Bloody hard work though, isn't it. No pain, no gain and all those cliches.

Tuesday 3 January

9.00am Gym
Cardio – Elliptical
30 mins steady state


10.00am
1 cup bran cereal
½ cup FF milk
1 cup whites, 1 whole egg
Supplements

1.00pm
1 cup cottage cheese
1 cup strawberries
1 tbsp almond butter

4.00pm
2 slices Performax bread
1 tbsp SF fig spread

4.45pm Gym
Incline DB chest press
10 x 17 (2 sets)
8 x 17
Bench press (Olympic bar only)
3 sets, 10, 9, 7 reps
Incline DB flyes
10 x 9 (3 sets)
Wide grip pull down
12 x 33
10 x 50 (2 sets)
6 x 55
Low row
10 x 44 (3 sets)
One arm DB row
10 x 22 (3 sets)

5.45pm
Whey Protein shake made w/
1 cup FF milk

Going out to our local Japanese for dinner - night before I go back to work. Blah. But it's been a great few days off and I feel back to normal. Bets are on to see how long that will last once I start those meetings with my boss!

7.45pm
4 pieces salmon/tuna sushi
8 pieces salmon/tuna sashimi
Green tea

If I eat anything different, I'll adjust tomorrow.

I have not had enough water again today. Only 2 liters. Bad girl.

1473 cals P:45 C:30 F:25 Fiber:20g

 

[mermaid]

Wednesday 4 January

Ate exactly what I had planned to last night at the restaurant.

First day back at work, boss called twice within the first hour.

*deep breathing*

Planned day off from exercise.

6.30am
1 cup bran cereal
½ cup FF milk
1 cup whites, 1 whole egg
Supplements

9.30am
1 cup cottage cheese
1 cup strawberries
1 tbsp almond butter

12.30pm
2 slices Performax bread
3oz sardines

4.00pm
Whey Protein shake made w/
1 cup FF milk

7.30pm
4oz chicken breast
2/3 cup spinach
1 tbsp parmesan
1 tbsp light sour cream

3 liters water

1436 cals P:51 C:22 F:27 Fiber:29g

Trying the 5am thing again tomorrow. Boy, it's going to be hard getting up

 

[musclemom]

Wednesday 4 January

Ate exactly what I had planned to last night at the restaurant.

First day back at work, boss called twice within the first hour.

*deep breathing*

First day back to work always felt like the first day ON the job ... or even worse, the first day of school Nerves would always get to me ...

But dang girl, eating on plan at a restaurant, give yourself a star

 

[Roonytunes]

Ate exactly what I had planned to last night at the restaurant.

Super impressive!
I always have trouble with dining out no matter how many times I plan my meal beforehand. I need to work on that will power of mine more.

 

[mermaid]

Thursday 5 January

5.30am Gym
Cardio – Stairmaster
30 mins steady state

That was a tough one in terms of actually getting up.

6.30am
1 cup bran cereal
½ cup FF milk
1 cup whites, 1 whole egg
Supplements

9.30am
1 cup cottage cheese
1 cup strawberries
1 tbsp almond butter

12.30pm
1 large tortilla (big mistake, didn't take much notice of macros for this)
3oz chicken
¼ cup spinach
½ tbsp light sour cream

3.30pm
½ tbsp almond butter
1 protein bar

6.30pm
2 kiwi fruit

7.00pm Gym
DB Shoulder Press
12 x 13
10 x 15
7 x 15
DB Lateral Raises
10 x 9 (3 sets)
Bent Over DB Rear Delt
10 x 7 (3 sets)
Upright Row
10 x 35 (3 sets)

The Hilton sisters, guys with ILS (Imaginary Lat Syndrome) and a handful of newbies in the gym. Made for good viewing between exercises

8.00pm
4oz chicken breast
½ avocado
½ tbsp cranberry sauce

3 liters water

1794 cals P:39 C:27 F:34 Fiber:29g

I was SO hungry today, all I could think about was eating, not junk, just good food. It was hard to keep my meals spaced. I'm still hungry now! (maybe I have worms.....)

 

[scorpiogirl]

The Hilton sisters, guys with ILS (Imaginary Lat Syndrome) and a handful of newbies in the gym. Made for good viewing between exercises

I was SO hungry today, all I could think about was eating, not junk, just good food. It was hard to keep my meals spaced. I'm still hungry now! (maybe I have worms.....)


Walking around with their elbows out, were they?

LOL!! I've had the same problem the last couple of days! It's only 4:45 PM and I've already had 900 calories today and I'm STILL hungry!

 

[buffalogal]

LOL!! I've had the same problem the last couple of days! It's only 4:45 PM and I've already had 900 calories today and I'm STILL hungry!

I guess I've got you beat then with over 1100 calories and a big dinner out still to go...

Maybe we all have worms!

 

[iceprincess]

Happy New Year Mermaid...You are doing so well!! Good job at sticking to your plan for both new years, and the night before you started back to work. I know tha(that takes a HUGE amount of will power!)

Got to love the pics...it is always a GREAT place to start! I look forward to seeing you as you progress, how exciting!!

Have a fabulous weekend and keep up the good work!!

 

[mermaid]

Friday 6 January

Oh dear a really crap day, work wise and so the meal timings were a shocker.

5.30am Gym
30 mins Cardio HIIT - Treadmill
2.5mph/6mph 8% incline

6.30am
1 cup bran cereal
1/2 cup FF milk
1 cup whites, 1 whole egg
Supplements

2 cups coffee, splash milk

Spent 2 hours in phone conference

12.30pm
4oz chicken breast
1/2 avocado
2 slices Performax bread

Another lengthy phone conference

And then suddenly, before I knew it, it was the end of the work day.

So decided to have my reward meal. I've still got this thing about Fridays, it is the end of the week for me and I am so used to relaxing and drinking. It is a reward for getting through the week.

7.00pm
2 large pieces garlic bread
Medium size fillet steak
About 1 cup steak fries
About 1 cup asparagus and snow peas
2 glasses dry white wine

And then:

3 scoops White Chocolate Macadamia Mania ice cream w/ hot fudge

Let's not even think about cals and macros.

Did I feel guilty? Did I hell

Until this morning................

Ugh. I feel almost toxic, not hungover, just bloated and sick to my stomach. I knew that the only way to get over it was to go to the gym.

7.30am Gym
Cardio - Treadmill
30 mins Steady state - 4mph @ 3% incline

And now I'm going to have my usual breakfast of bran and egg whites. Back on it again. What is wrong with me?? LOL!!!!

 

[Roonytunes]

It was your cheat/reward meal, so don't worry about it. It's planned and part of your program. Now as long as you wait till next week to go off program again, you'll be just fine.

 

[iceprincess]

No worries Mermaid. like RT said, it was just a cheat meal. You enjoyed it...now let it motivate you to eat clean and work hard until your next cheat meal! You are doing great - keep it up!

 

[mermaid]

Saturday 7 January

7.30am Gym
As detailed in previous post

9.00am
1 cup bran cereal
1/2 cup milk
1 cup whites, 1 whole egg
Supplements

12.00pm
1 cup cottage cheese
1 cup strawberries
1 tbsp almond butter

3.00pm
3oz pork tenderloin
1 kiwi

5.00pm
2 slices Performax bread
1 tbsp almond butter
1 tbsp SF fig spread

8.00pm
4 oz chicken breast
1 cup broccoli
1 tbsp parmesan

3 liters water

1390 cals P:46 C:23 F:31 Fiber:26g

 

[mermaid]

Sunday 8 January

9.00am
2 oatmeal pancakes
1 tbsp almond butter
1 tbsp maple syrup
1/4 cup blueberries
Supplements

11.30am
1 Kiwi fruit

12.00pm Gym
Worked out with P, he was doing legs. It was a very hard session because he pushed me/helped with last reps/made me increase weight more than I would have on my own. But felt quite good because I am actually a bit stronger than I think I am.

BB Squat
10 x 45 (warm up), 10 x 90, 10 x 110, 10 x 110 (with P pulling me up on last 3 or so)

Hack Squat
10 x 90, 8 x 110, 6 x 130 (And now I feel wobbly)

Leg Press
8 x 160, 6 x 160 (OK I'm done)

Seated Calf Raises
3 sets of 20 x 45

20 mins treadmill, 3.1mph 0% incline

Stretching

1.30pm
3 scoop whey protein
1 cup FF milk
1 cup strawberries

5.00pm
1 cup chopped chicken breast
1 tbsp cranberry sauce

And I will have:

7.30pm
4oz white fish
1/2 avocado
1 cup asparagus
1 tbsp parmesan

Not enough water. AGAIN. Can't seem to get it down.

1387 cals P:44 C:29 F:27 Fiber:21g

 

[scorpiogirl]

12.00pm Gym
Worked out with P, he was doing legs. It was a very hard session because he pushed me/helped with last reps/made me increase weight more than I would have on my own. But felt quite good because I am actually a bit stronger than I think I am.

A lot of it is mental. There are times when I think I can't do those last two reps and I stop for a sec, put my brain in overdrive and push 'em out...and tada - I COULD do those last two reps!

Since you've found you're stronger than you think you are....guess who's gonna' be getting the whip more often!!! lol

You're doing great! keep it up!

 

[mermaid]

Since you've found you're stronger than you think you are....guess who's gonna' be getting the whip more often!!! lol

LOL. Cool. I like and appreciate it so much. Thanks!

 

[mermaid]

Monday 9 January

Oh I'm not happy with myself. Amazing that I'm actually feeling more guilty for missing meals now. I've been doing well and can't stand it when it all falls down.

Did not sleep well at all last night. Slept thru alarm for am cardio.

7.00am
1 cup bran cereal
1/2 cup milk
1 cup whites, 1 whole egg
Supplements

Huge organisational changes at work. Doesn't directly affect me but I end up being the sounding board which I don't mind at all (part of the job) but felt I could not say "hold that thought while you're crying into that tissue because you lost your job" while I get out the cottage cheese "can't miss a meal, Scorpio Girl will kick my a$$".

12.30pm Lunch out
1 large tortilla (yes, I did it again) w/
chicken, avocado, tomato, cheese (not too much)
Lots of water

Meetings

7.00pm
1 cup cottage cheese
1 1/2 tbsp almond butter

Probably ~1400 cals P:30 C:30 F:40

Now that was a shitty day in more ways than one.

Tomorrow will be better.

 

[scorpiogirl]

I know how it is to miss meals due to work. I'm getting into the busy season and it's causing me to miss here and there too.

 

[Afgrl]

Monday 9 January

Oh I'm not happy with myself. Amazing that I'm actually feeling more guilty for missing meals now. I've been doing well and can't stand it when it all falls down.

Did not sleep well at all last night. Slept thru alarm for am cardio.

7.00am
1 cup bran cereal
1/2 cup milk
1 cup whites, 1 whole egg
Supplements

Huge organisational changes at work. Doesn't directly affect me but I end up being the sounding board which I don't mind at all (part of the job) but felt I could not say "hold that thought while you're crying into that tissue because you lost your job" while I get out the cottage cheese "can't miss a meal, Scorpio Girl will kick my a$$".

12.30pm Lunch out
1 large tortilla (yes, I did it again) w/
chicken, avocado, tomato, cheese (not too much)
Lots of water

Meetings

7.00pm
1 cup cottage cheese
1 1/2 tbsp almond butter

Probably ~1400 cals P:30 C:30 F:40

Now that was a shitty day in more ways than one.

Tomorrow will be better.

Don't worry, Mermaid. We all have our days. Keep it up, you're doing great!!

 

[mermaid]

Tuesday 10 January

8.00am
1 cup bran cereal
1/2 cup skim milk
1 cup whites, 1 whole egg
Supplements

11.30am
1 WW tortilla
3 oz chicken breast
1/4 cup spinach
1 tbsp green salsa
1/2 tbsp sour cream

3.30pm
1 protein bar

6.30pm Gym
Cardio - treadmill
30 minutes HIIT 2.5mph/5mph @ 8% incline

7.30pm
6oz roast beef
1 small baked potato
1 tbsp light sour cream
1 cup green beans

1 liter water. I've blown up like a balloon - so dehydrated. I almost forgot to eat, let alone drink.

Haven't had time to input to Fitday so no macros for today.

 

[nelmsjer]

Someone said it is adversity that shows us what we're made of. Show yourself, Mermaid. Keep the consistency!

 

[mermaid]

Mmmm. Consistency.

Have had significant time constraints but have tried very hard to keep it together. No fitday totals.

Wednesday 11 January

5.30am Gym
Cardio - Elliptical w/ arm movement
30 mins steady state

6.30am
1 cup white, 1 whole egg
Supplements

8.30am
2 slices Performax bread
Marmite

11.30am
4oz pork tenderloin
1/2 cup pinto beans
1/2 cup asparagus

3.30pm
Protein bar

8.00pm
1 cup whites, 1 whole egg
2 tbsp crumbled feta cheese

2 liters water

****************************************************

Thursday 12 January

5.30am Gym
Cardio - Elliptical w/ arm movement
30 mins steady state

8.00am
2 slices Performax bread
Protein bar

11.30am
1 cup cottage cheese
1 tbsp almond butter
1 cup strawberries

4.30pm
Store bought WW egg salad sandwich

8.00pm Gym
Back and bicep workout
Didn't take notebook

9.00pm
Whey protein shake
Supplements

2 liters water

I know, I know. Bloody hell

 

[iceprincess]

Is everything ok Mermaid? It is not like you to not update for a couple of days!

 

[scorpiogirl]

Mmmm. Consistency.

Have had significant time constraints but have tried very hard to keep it together. No fitday totals.

I know, I know. Bloody hell

LOL - sometimes life just TAKES OVER! Sucks sometimes. I've had the same problem for the last couple of days. Forgot what I ate and had to rack my brain to remember. Spent over an hour adding up the food totals and entering them into fitday last night. I missed having my "sanity" time, so I was happy to do it.

It'll smooth out - just a little bumpy right now! Hang on!

 

[musclemom]

Is everything ok Mermaid? It is not like you to not update for a couple of days!

I'm getting worried too ... I'm beginning to wonder if she's ever gotten my PMs.

Just give us a wave and let us know you're still alive!

 

[mermaid]

Thanks so much ladies for the concern. I'm OK, it's just been a very busy (unexpected) week.

I could write pages about what has happened but I won't bore you all with it.

I am struggling with remaining consistent with my fitness goals when I spend so much time working/meetings/travelling etc. But I have to find a way, tweaking my schedule and being flexible. As a result, I have completely given up any social life I had, that is what I have to sacrifice in order to leave time open for training. And that's OK because I really really want to achieve my goals.

Yesterday (Friday) I did slip a little. I did not train and all I ate was sandwiches. (Yes, business meeting food). I left work, had a massage (boy, did I need it - hamstrings are killing me since I did deadlifts on Thursday), a bath and early bed.

Sounds lame to most people I guess, but I am very proud that I did not fall into a stress induced drinking frenzy like I am used to. No alcohol at all in fact. I have to grasp on to these small wins or else I would get so down about how crap my progress is. I'm putting heaps of pressure onto myself for not moving forward quickly enough.

Saturday morning now, got up, early am cardio, good food and catching up on reading.

Hope everyone has a great weekend

 

[musclemom]

Thanks so much ladies for the concern. I'm OK, it's just been a very busy (unexpected) week.

I could write pages about what has happened but I won't bore you all with it.

I am struggling with remaining consistent with my fitness goals when I spend so much time working/meetings/travelling etc. But I have to find a way, tweaking my schedule and being flexible. As a result, I have completely given up any social life I had, that is what I have to sacrifice in order to leave time open for training. And that's OK because I really really want to achieve my goals.

Yesterday (Friday) I did slip a little. I did not train and all I ate was sandwiches. (Yes, business meeting food). I left work, had a massage (boy, did I need it - hamstrings are killing me since I did deadlifts on Thursday), a bath and early bed.

Sounds lame to most people I guess, but I am very proud that I did not fall into a stress induced drinking frenzy like I am used to. No alcohol at all in fact. I have to grasp on to these small wins or else I would get so down about how crap my progress is. I'm putting heaps of pressure onto myself for not moving forward quickly enough.

Saturday morning now, got up, early am cardio, good food and catching up on reading.

Hope everyone has a great weekend

I think not drinking is FABULOUS!!! You absolutely have a right to count that victory and be proud of it! Developing healthy coping strategies (and what's healthier than a massage?) is what this is about. It's a lifestyle thing.

When life intrudes things DO get very difficult. When you have schedules to meet and obligations it gets damn near impossible to stick with a plan. We do the best we can. You just have to remember, it's not a race, and you're not doing yourself any good by beating yourself up over what you can't change. If you have to travel hither and yon for your job and are working godawful hours then it gets very hard to wedge in self time. Travel screws up people's schedules worse than anything. You can work a long day in the office and still manage to workout around that and carry food in, but traveling just makes things a mess.

Hey, what's a social life ? I have cable t.v., the internet and cats, is a social life anything like that

I hope things at work settle down for you, soon

 

[Roonytunes]

Sounds lame to most people I guess, but I am very proud that I did not fall into a stress induced drinking frenzy like I am used to. No alcohol at all in fact. I have to grasp on to these small wins or else I would get so down about how crap my progress is.

For two gals who their vodka, we're doing really well, Mermaid! I'm very proud of you You're doing an AMAZING job with holding your head up high and sticking it out with your fitness goals in this time of stress. That sense of accomplishment is a nice feeling to have!!

 

[iceprincess]

Your doing awesome Mermaid - keep up the good work!! You can DO EEEEEEETT!! Don't be too hard on yourself AND believe in MERMAID (she is an amazing woman)

 

[mermaid]

I am travelling with work this week so I am having trouble logging. I'm sticking to good food choices though probably higher carb than usual and the hotel where I'm staying has some cardio machines so I am keeping up with that at least. Not back until Friday.

Have a good week everyone

 

[nelmsjer]

Sounds lame to most people I guess, but I am very proud that I did not fall into a stress induced drinking frenzy like I am used to. No alcohol at all in fact. I have to grasp on to these small wins or else I would get so down about how crap my progress is. I'm putting heaps of pressure onto myself for not moving forward quickly enough.

Mermaid, first I'd like to say that I'm very proud of you. You've shown strong self-control by staying away from alcohol, and I'm glad to hear that you're proud of yourself for it. Use that as further motivation and a reminder of how strong you are when you need to be.

Be careful about how much pressure you place on yourself! Make sure your expectations are realistic and remember the LONG term point of view. I don't remember your age, but just go ahead and double it (at least). That is how many lifting and fitness years you've got ahead of you. Consider that, think long term, and keep up with the consistency. You're doing a great job, so keep it up and know there are LOTS of people here that care!

Now SMILE! LOL!

 

[scorpiogirl]

Definitely don't be TOO hard on yourself. Especially now, when you're traveling. If you were home, had everything at your fingertips and you were slipping, that would be cause for a little whip crackin'. But you're not home and you don't have all of your resources at your fingertips. Do what you can. Keep up on the cardio and try to keep your carbs down to normal for you. You'll be fine!

 

[mermaid]

Definitely don't be TOO hard on yourself. Especially now, when you're traveling. If you were home, had everything at your fingertips and you were slipping, that would be cause for a little whip crackin'. But you're not home and you don't have all of your resources at your fingertips. Do what you can. Keep up on the cardio and try to keep your carbs down to normal for you. You'll be fine!

Well, I've not been fine. I have actually gotten worse as the week went on and last night I even ate dessert which is a habit I had gotten out of. I go home this afternoon but have to come back next Monday for three days and I am already thinking of ensuring I at least bring some protein powder and almond butter for meals 2 and 4. I was stupid enough not to consider that before.

Plus I am going back home for 2 weeks in February. My sister had her first baby on Monday and had the most dreadful time, both she and the babe are quite seriously ill (thankfully/hopefully, dear God, not life threatening else I'd be on that plane right now). I have to go home and see them.

So actually it has been so difficult not to comfort eat, my usual reaction to stressful situations.

I'll be going to the gym and eating chicken breast and broccoli tonight.

 

[*Bunny*]

So actually it has been so difficult not to comfort eat, my usual reaction to stressful situations.

This is VERY hard to overcome, and will not happen overnight, may even take months or years, but with effort, practice and drive you can reprogram your mind to NOT do this.

Every drive through you don't order at, Every bite you don't take, Every sip you don't drink, Every chocolate bar you put back on the shelf, etc... All of these choices strengthen your will power ... Takes time but you WILL succeed.

Love them bumps in the road... esp., the Potholes ... smooth roads ahead, but there will be more, be ready for them

 

[iceprincess]

^^^ What she said!!

Keep plugging aways Mermaid, and know that we are backing you up 100%!!

 

[mermaid]

Thank you to the EF lady who has helped me put my life in perspective. You truly are a very special person and I am blessed to have met you

P, you push me to the edge, and there are times when I hate you for it but I know it's all good because you have nothing but my best interests at (yes, I know you read everything!)

This morning I pulled my head out of my @$$ and stopped feeling sorry for myself.

Saturday 21 January

9.00am Gym
30 mins HIIT cardio on elliptical machine
30sec/90sec intervals

10.15am
1 cup whites, 1 whole egg
1/2 cup vegetarian no sugar baked beans

Now I'm going to catch up on all you other wonderful ladies at EF

 

[Roonytunes]

This morning I pulled my head out of my @$$ and stopped feeling sorry for myself.

YAYYYY!! Go Mermaid - we all KNOW you can do it!

 

[musclemom]

Thank you to the EF lady who has helped me put my life in perspective. You truly are a very special person and I am blessed to have met you

P, you push me to the edge, and there are times when I hate you for it but I know it's all good because you have nothing but my best interests at (yes, I know you read everything!)

This morning I pulled my head out of my @$$ and stopped feeling sorry for myself.

Saturday 21 January

9.00am Gym
30 mins HIIT cardio on elliptical machine
30sec/90sec intervals

10.15am
1 cup whites, 1 whole egg
1/2 cup vegetarian no sugar baked beans

Now I'm going to catch up on all you other wonderful ladies at EF

You keep going Mermie, that's the big thing, you put your shoulders back, put your head up, grit your teeth and decide you WILL do it.

Eating dessert, having a drink, it doesn't solve the problems, just distracts you from thinking about them for a while.



... for your sister and her baby, hopes and prayers all they're home and well soon



Now I've read your log I'm inspired to go do my workout

 

[scorpiogirl]

This morning I pulled my head out of my @$$ and stopped feeling sorry for myself.

 

[nelmsjer]

Mermaid, I just have one more thing to say...notice how much more quickly you are "catching" yourself. You are getting back on track faster and faster than before. That, in itself, is a great sign of progress.

*Bunny* is right. There are things that will constantly get in the way. It is life, and I think one of our chief goals is to learn as early as possible how to handle those obstacles quickly, efficiently, and with as little negative emotion as possible. When you realize they are coming, it allows you to keep a positive mindset because: 1) you can plan and prepare for it, 2) you get practice overcoming them ("no problem, I've handled this before"), and 3) you learn something valuable from each one of them that helps you get closer to your goal. All 3 points have amazing benefits that make you better every single time.

Keep getting on track faster and faster. Keep positive. And smile LOTS.

 

[iceprincess]

This morning I pulled my head out of my @$$ and stopped feeling sorry for myself.
QUOTE]

You are doing great!! Don't doubt yourself OR your ability.

Nelmsger is right, life has MANY things that get in the way sometime, but these are mear speed bumps...plow over them as you learn from them and then move on!!

 

[mermaid]

Saturday 21 January

9.00am Gym
30 mins HIIT cardio on elliptical machine
30sec/90sec intervals

10.15am
1 cup whites, 1 whole egg
1/2 cup vegetarian no sugar baked beans

1.00pm
1/2 cup cottage cheese
1 tbsp almond butter

3.30pm
2 slices Performax bread
1 tbsp almond butter

5.00pm Gym
3 sets each of:
Standing BB military press
Skullcrushers
Lat Pulldown
Stiff legged deadlifts

30mins cardio - intervals on treadmill
Incline 5 to 15%, Speed 3 to 4.3mph

6.30pm
Whey powder mixed w/ water

8.00pm
Dinner w/ brother in law:
About 5oz sashimi
5 pieces mixed sushi
Green tea

1334 cals P:41 C:35 F:24 Fiber:20g

3 liters water

THANK YOU FOR ALL YOUR ENCOURAGEMENT, IT MEANS SO MUCH

 

[musclemom]

1334 cals P:41 C:35 F:24 Fiber:20g

3 liters water

THANK YOU FOR ALL YOUR ENCOURAGEMENT, IT MEANS SO MUCH

Girl you sound like you had a very goodworkout, and your diet numbers are spot on



Now let's see if I can motivate to do cardio through the weekend ...

 

[*Bunny*]

Just wanted to let ya know reading this log is my inspiration for the day to get my arse to the gym ...

 

[Afgrl]

Keep your head up, looking great Mermaid!

 

[mermaid]

Sunday 22 January

8.30am Gym
30 mins Stairmaster - hill profile

9.30am
3/4 cup bran cereal
1/2 cup FF milk
1 cup whites, 1 whole egg

12.00pm
4oz chicken
1 tbsp cranberry
1 slice Performax bread
3/4 tbsp almond butter

3.30pm
1/2 cup cottage cheese
3/4 tbsp almond butter

4.30pm Gym
Hack squats
Incline DB Press
Standing curls
Calf raises
Abs
20 mins cardio - treadmill - steady state

5.45pm
3 scoop whey w/ water

7.30pm
4oz lean beef
1/2 cup spinach
1 small potato
1 tbsp parmesan
1 tbsp light sour cream

3 liters water

~1650 cals P:45 C:35 F:20 Fiber:26g

 

[nelmsjer]

Mermaid!

I've noticed your workout change, and I like the direction you're going. Do you have a written workout program you are going to use? Be sure to include the following: squats, bench press, deadlifts and stiff-leg deadlifts, bent rows, military press, and pullups (even if assisted). These are the money exercises, male or female, whether you're trying to get "big" or "small". Everything else is diet and recovery.

 

[mermaid]

Mermaid!

I've noticed your workout change, and I like the direction you're going. Do you have a written workout program you are going to use? Be sure to include the following: squats, bench press, deadlifts and stiff-leg deadlifts, bent rows, military press, and pullups (even if assisted). These are the money exercises, male or female, whether you're trying to get "big" or "small". Everything else is diet and recovery.

Hey Nelms

Yes, I've been reading a lot as you know and tried a few different things this weekend. Thought it over some more based upon how the workouts went and have come up with this:

Day 1
Incline DB Press
Flye
BB Rows
Stiff leg deadlift
Standing BB military press

Day 2
BB Squats
Standing calf raise
Skullcrushers
Standing BB Curl
Abs

Day 3
No weights

Repeat.....

I will continue the AM interval cardio and 20 mins steady state after weight workout when I can. And keep the diet tight.

This way, I focus on core exercises twice per week.

I hit it hard at the weekend and I must admit, I'm shattered! Pussy that I am. But it felt good and was actually more motivated than having to do several exercises for the one body part.

Please let me know what you think!?

 

[mermaid]

Monday 23 January

6.30am
1 cup bran cereal
1/2 cup FF milk
1 cup whites, 1 whole egg

10.30am
2/3 cup tuna
1 tbsp sour cream
1 small baked potato

1.30pm
4oz chicken breast
1/3 cup steamed white rice

3.30pm
1 Chocolate protein bar

6.30pm
4oz lean beef steak
2 grilled tomatoes w/ 1 tbsp olive oil
1/2 cup spinach
Supplements

3 liters water

Early bed as very tired today and planning on early gym session in the morning.

1559 cals P:43 C:27 F:30 Fiber:23g

Welcome to the week

 

[scorpiogirl]

Monday 23 January

6.30am
1 cup bran cereal
1/2 cup FF milk
1 cup whites, 1 whole egg

10.30am
2/3 cup tuna
1 tbsp sour cream
1 small baked potato

1.30pm
4oz chicken breast
1/3 cup steamed white rice

3.30pm
1 Chocolate protein bar

6.30pm
4oz lean beef steak
2 grilled tomatoes w/ 1 tbsp olive oil
1/2 cup spinach
Supplements

3 liters water

Early bed as very tired today and planning on early gym session in the morning.

1559 cals P:43 C:27 F:30 Fiber:23g

Welcome to the week

Lookin' good, Mermie!!

 

[mermaid]

Tuesday 24 January

5.15am Gym
Incline DB Press
BB Rows
Stiff leg Deadlifts
Standing BB Military Press
20 mins cardio - treadmill - 3.5mph @ 10% incline

I found that I could not lift as heavy as usual and I guess it was due to the empty stomach. My eyes were also half shut for the first 10 mins!

6.30am
3/4 cup all bran
1/2 cup FF milk
1 cup whites, 1 whole egg

9.30am
1/2 cup cottage cheese
6 prunes
1 tbsp almond butter

12.30pm
4oz lean beef steak

I tried to eat a ready made vegetable curry concoction but it was gross.

1 large cup coffee w/ milk

 

[iceprincess]

Mermaid you are doing a great job!! Keep it up

 

[mermaid]

Tuesday 24 January

5.15am Gym
Incline DB Press
BB Rows
Stiff leg Deadlifts
Standing BB Military Press
20 mins cardio - treadmill - 3.5mph @ 10% incline

I found that I could not lift as heavy as usual and I guess it was due to the empty stomach. My eyes were also half shut for the first 10 mins!

6.30am
3/4 cup all bran
1/2 cup FF milk
1 cup whites, 1 whole egg

9.30am
1/2 cup cottage cheese
6 prunes
1 tbsp almond butter

12.30pm
4oz lean beef steak

I tried to eat a ready made vegetable curry concoction but it was gross.

1 large cup coffee w/ milk

Missed a @#$%^ meal.

6.30pm
4 pieces sushi
Shabu shabu (chicken breast, beef and vegetables in clear stock)
1/4 cup steamed white rice
Green tea

Supplements

~1300 cals P:37 C:36 F:27 Fiber:14g

Early AM gym tomorrow but have decided on cardio only as the weight workout sucks on an empty stomach. Have another evening business dinner so will catch up on Thursday (Public Holiday - the Australian version of Independence Day - woo hoo) with the lifting and extra cardio.

 

[scorpiogirl]

Early AM gym tomorrow but have decided on cardio only as the weight workout sucks on an empty stomach. Have another evening business dinner so will catch up on Thursday (Public Holiday - the Australian version of Independence Day - woo hoo) with the lifting and extra cardio.

Stay focused on your goals and have a lovely, no-guilt dinner!

Yah, it's hard to train with nothing to burn. Great job on getting in there 2x a day!!!!!!

 

[musclemom]

Damn girl, you're stepping up to the plate, in very serious fashion

I'm so happy for you !!!

How ya likin' changing things up??? Gives it a little spice doesn't it, makes it more interesting

 

[Miss24k]

Nice job Mermaid, I like the change in attitude


Oh and weight training 1st thing in the morning suck for me too. lol

 

[musclemom]

Nice job Mermaid, I like the change in attitude


Oh and weight training 1st thing in the morning suck for me too. lol

Shoot, I can't even do it after lunch! Last year I tried moving my weight routine from evening (6:00 to 8:00) to early afternoon on the weekends PFFFFFFFT, my muscles were like "you want what??? Get the hell out of here, give us at LEAST one more meal or you can forget that crap!"

 

[mermaid]

MM - I definitely like changing up the weight routine, it's not dull at all and I actually feel like I am making more progress. But yes, no early AM weights for me at all.

Miss24k - yes, I've had a little attitude adjustment. Learning to fit my life around my fitness goals - not the other way around. It's unfamiliar territory and a bumpy road so far (I just feel so selfish!) but I'll just continue to work on it.

Logging now as the business dinner looms:

Wednesday 25 January

5.30am Gym
30 mins HIIT cardio - treadmill
3.5mph/8mph @ 10%

8.00am (Had to eat at work)
1 cup whites, 1 whole egg
2 slices Performax bread

11.00am
1/2 cup cottage cheese
6 prunes

2.30pm
About 2 cups chicken and sweet potato frittata (from local organic cafe)

5.30pm
3/4 cup all bran
1/2 cup milk

Then dinner. It's a leaving party for my fired colleague - company paid. I am driving so will not drink and I am not planning on having a cheat fest as I would rather do that with P on the weekend.

 

[nelmsjer]

This took longer than I thought for ScorpioGirl, and there are changes to make for yours, so here we go!

I needed to have a discussion with her about post workout nutrition, and it’s good info, so I’m going to keep this here. You really need a post workout shake, even if it means less food during the day. The research and real world results regarding post workout supplementation is too conclusive to ignore. Simply put, a post workout shake containing maltodextrin, dextrose, and whey protein (preferrably hydrolyzed) will dramatically increase your ability to recover from workouts. The reason is that your muscles have just used all their fuel (carbs), and assuming you have worked out with appropriate intensity, you have also created protein degradation that needs repaired. Getting those simple carbs (malto and dextrose) and simple proteins (hydrolyzed whey) in during and after a workout refills your glucose/glycogen stores and provides proteins for the rebuilding process...both at a time when insulin sensitivity is pretty much perfect. That means, assuming you don't go nuts with the amount of calories on the shake, that those nutrients are used exactly for your intent: fast recovery.

Now, on to the workout. If anyone is in your way, move them.

Day 1:
Squats: 5 sets of 8 (5x8)
Hanging Pikes: 4x8
---------
Swiss Ball situps: 3x10
Lunges or Step Ups: 2x12

Day 2:
Bench: 5x8
Bent Row: 5x8
------
DB Incline: 2x12
DB Row: 2x12

Day 3: OFF

Day 4:
Decline situps: 4x10
Light squats: 3x10
-----
Deadlift: 5x8
-----
Russian Twists: 2x10

Day 5:
Pullups: 6x6
Military Press: 5x7
------
Incline Press: 3x10
Preacher curl: 3x10

Day 6: OFF
Day 7: OFF

Let's talk about the program.

The program is based on big exercises, which should be selected whether you are bulking or cutting. Bulking or cutting will work most effectively when the most muscle mass is stimulated, and these exercises will do the job very well. The difference between bulking and cutting depends on 3 things: 1) primarily diet, 3) the amount of cardio performed, and 3) how you perform the exercises. I am bringing this up because you are going to see that I have given almost the exact same program to Mermaid. The difference will be the diet, amount of cardio, and how the exercises are performed.

For cutting, which you are doing , we will decrease the amount of rest between exercises. Each day, I want you to superset the first pair of exercises with no rest, and then take 1 minute rest. So, for day 1, it will be squat, immediately to hanging pikes, rest 60 seconds, back to squat, etc. When you are done with those, you'll move into the second paired exercises and treat them the same way. Doing the exercises in this fashion allows some fun neural enhancement tricks to be used and gets a lot of work done in a short amount of time. The neural enhancement stuff keeps you a tiny bit stronger than normal.

On Day 4, start off the same way with the first pair of exercises, with 60 seconds rest between exercise pairs. The squats should be LIGHT to MODERATE. At no point should you reach failure on the squats for this day, ever. Speaking of squats, everything should be well past parallel, as far down as your anatomy will allow without bouncing out of the bottom. Your focus on this day is the deadlift.

When you get to the deadlift, take 90 seconds between sets. I want you straining and moving some weight, but I don’t want you to hit failure. Make sure the deadlifts hit the floor on every rep. Keep focused on the exercise and maintain perfect form. Deadlifts are metabolically expensive to perform, and you should definitely notice, assuming you are loading properly.

I’m going to leave cardio up to you. If you can do it in the morning, great! I would not advise doing HIIT on the mornings of leg days. That would be…interesting. LOL! Get creative with your cardio and have fun with it.

Everything, unless it says DB, is done with a barbell. Full situps on the swiss ball. The decline situps should be weighted, if possible.

Finally, let's talk loading and progression. I want the first week to be a learning session. In other words, I don't want you even coming close to hitting failure on ANYTHING. The second week can be a little harder, but still no failure! From that point forward, progression will be completely dependent on your performance. You must keep a journal/log!!! If you make all of your reps for an exercise, then add a SMALL amount of weight when you hit that exercise the next week. When I say small, I mean 1-2 lbs. for upper body exercises, and 3-5 lbs. for lower body exercises. For upper body, this means you will need to use some microloading techniques. Adjustable ankle weights are perfect for this, and both IP and I will be using them on our next workout program when this one is finished. Simply put .5-1.0 lbs in each ankle weight and put them on the bar just INSIDE the weights (on the same portion where your hands go, but out next to the weights). I am not letting you progress as fast as ScorpioGirl for a simple reason…you are cutting. It is extremely difficult for the body to progress with muscle on reduced calories. I am not saying it is impossible, just difficult. If you do this for 3 months (12 weeks), you will be adding 12-25 lbs. on your upper body exercises and 40-65 lbs. on your lower body exercises in the same rep ranges. That would be GREAT, so you can see the value of taking your time. Additional microloading techniques can be found here: http://www.geocities.com/elitemadcow1/Topics/Microloading.htm

There may be a point that you reach where you are unable to add any more weight. PLEASE let me know when this happens! We will switch to Plan B for Progression. This is important.

Let’s see…what else? Sleep will be really important, and your post workout shake will be, as well. Don’t neglect either one, ESPECIALLY when cutting!

Let me know what questions you have!!!

 

[scorpiogirl]

Hey Mermaid! Just up this morning and getting in the shower, but I thought first I would ask you how your dinner went. Lucky "fired" coworker. We don't have company paid dinners for someone who obviously wasn't doing something they should have been!!!

Anyway! Just stopped in to see how it went and to say "g'night"!

 

[Roonytunes]

N, thanks for such an informative post. Even if it's meant for Mermaid, there is a TON of good info that we can all use.

Can you tell me more about the portions of maltodextrin/dextrose in a PWO shake? Does it REALLY make a difference? I just use ON whey mixed with water now.

ps - sorry for hijacking your log, Mermaid.

 

[nelmsjer]

The recommended ratios are roughly 1/3 of each: maltodextrin, dextrose, and whey. If you are using ON Whey (my wife is, too), then just start mixing it with Gatorade after the workout instead of water. The hydrolyzed whey is more expensive and tastes bad, and therefore requires some powerful flavoring agents.

All that = more expensive than ON Whey + Gatorade. At any rate, mixing it with Gatorade would be better than water, and you would achieve a similar response.

 

[mermaid]

Wow, Nelms You're a star!!! Thank you so much for that, I tried it tonight so I'll tell all in a few...

RT, you can hijack my thread anytime, girl

SG, still cracks me up how I'm going to bed, while you're getting up.

The dinner last night was OK. It was quite a sad event really, he will be missed. I succumbed to a martini - just one though and diluted it afterward with about 2 liters of water. Didn't want to risk an RBT, being the night before a public holiday and I already have enough points on my license being the speed demon that I am Anyway, just had a few slices of flat bread with tzatziki and a veal steak with potatoes and broccolini. It was smothered in butter sauce, which I just hate so scraped most of it off. I was too slow to remember to ask for no sauce. Skipped dessert and coffee and went home. As a result, I will not be having a reward meal this weekend.

Thursday 26 January

Day off work - yay!!!

9.00am Gym
25 mins cardio - elliptical machine
2 min Intervals

10.00am
2 oatmeal protein pancakes
1 tbsp maple syrup
1/4 cup blueberries
1 tbsp almond butter

1.00pm
2/3 cup cottage cheese
1 kiwi fruit

Went to see Munich at the movies - long movie. No goodies, just water.

4.00pm
1 cup tuna
1 tbsp mayonnaise
3/4 cup all bran
1/2 cup FF milk

5.15pm Gym
OK, so this is where it gets interesting for me. I read all of Nelms post and incorporated most of it into the session including the timing between sets:

Superset
Squats 5x8 Bar only
LYING pikes 4x10

OMG. Tried the hanging pike now that's a work in progress. I don't think I am quite strong enough for that yet so improvised. What I noticed with the superset is that I started literally dripping sweat after the second set, heart rate definitely elevated. It felt awesome!

Superset
Swiss ball sit ups 3x10
Step ups 2x12 no weight

Didn't rack up any weight as suggested and will increase next time but I really need to read up on that progressive loading thing as that is a new concept for me.

Steady state cardio - treadmill - 15 mins

It was a great workout, enough variety not to be boring and FAST! I like it.

6.15pm
PWO shake
I have the Synthetek whey which mixes so easily with anything and tastes of, well, nothing. So I bought some lemon lime gatorade and mixed one cup of liquid with 2 scoops of protein.
I realise that I don't like Gatorade much so will have to find an alternative. The weird thing is that I now don't feel hungry at all and will have to force myself to eat something before bed.

So I will have:

8.00pm
1 cup whites, 1 whole egg
2 tbsp feta cheese
1 tbsp almond butter
Supplements

(MM/SG, after reading your advice to someone about taking magnesium/zinc for sleeping, I take my supplements at night and sleep like a baby )

~1400 cals P:42 C:36 F:22 Fiber:23g

Thanks again Nelms I'll go ahead with this routine and give you regular updates.

 

[scorpiogirl]

Anyway, just had a few slices of flat bread with tzatziki and a veal steak with potatoes and broccolini. It was smothered in butter sauce, which I just hate so scraped most of it off. I was too slow to remember to ask for no sauce. Skipped dessert and coffee and went home. As a result, I will not be having a reward meal this weekend.

(MM/SG, after reading your advice to someone about taking magnesium/zinc for sleeping, I take my supplements at night and sleep like a baby )

Hi Mermaid! Hope you had a wonderful day off! It doesn't sound like you did all that bad with the dinner. I don't think it warrants NO cheat this weekend, but maybe a smaller one. Just think about it........

Glad you're sleeping better!

So you like the new program Nelms has suggested for you!!!! GREAT! I hope this mixes things up enough for you to take you to the next level!!!!

 

[nelmsjer]

Wow, Nelms You're a star!!! Thank you so much for that, I tried it tonight so I'll tell all in a few...

Awwww....thanks!

5.15pm Gym
OK, so this is where it gets interesting for me. I read all of Nelms post and incorporated most of it into the session including the timing between sets:

Superset
Squats 5x8 Bar only
LYING pikes 4x10

OMG. Tried the hanging pike now that's a work in progress. I don't think I am quite strong enough for that yet so improvised. What I noticed with the superset is that I started literally dripping sweat after the second set, heart rate definitely elevated. It felt awesome!

Are you talking about lying reverse crunches, where you extend your legs over the end of a bench and pike at the hips, lifting your pelvis at the top? If so, good substitute! You get plenty of grip work on the other days, so you won't miss out on that portion of the hanging pikes. LOL!

Another substitution is hanging knee-ups. Those are the first step before pikes. IP does pikes. Mr. IP does ugly pikes and lots of knee-ups.

How hard were the squats with just the bar? Was it all SUPER easy, or just easy? Or was it difficult? I'm not talking about cardiovascularly...I'm asking about load.

Superset
Swiss ball sit ups 3x10
Step ups 2x12 no weight

Didn't rack up any weight as suggested and will increase next time but I really need to read up on that progressive loading thing as that is a new concept for me.

Progressive loading is truly a foundational principle for muscular training, whether your goal is strength or hypertrophy. When you are cutting, it is more difficult to get prolonged progressive loading, but it should still be a very important focus, so that you can retain as much muscle as possible. If you do the same weight, time after time, workout after workout, why will the body respond by adding new muscle? It won't. Granted, there are a lot of other ways to look at progressive resistance, but this is the simplest and should be the initial focus for most people for a very, very long time. After that method has been exhausted, THEN it is time to pull out the more difficult tricks. I know that is still somewhat vague, but we'll start there.

Steady state cardio - treadmill - 15 mins

It was a great workout, enough variety not to be boring and FAST! I like it.

I'm really glad you enjoyed it. Incidentally, depending on how your legs, knees, and ankles feel with the extra leg workout each week, you could add calves at any point to the two leg/ab days. If you do so, throw them in at the END of your workout, and do standing calves one of the days and seated calves the other. Give it a week or two before you try it out, though, please. Let your body get used to the new stimulus.

6.15pm
PWO shake
I have the Synthetek whey which mixes so easily with anything and tastes of, well, nothing. So I bought some lemon lime gatorade and mixed one cup of liquid with 2 scoops of protein.
I realise that I don't like Gatorade much so will have to find an alternative. The weird thing is that I now don't feel hungry at all and will have to force myself to eat something before bed.

Remember there are lots of different types of "Gatorade" brands. Try several and find something you enjoy!

(MM/SG, after reading your advice to someone about taking magnesium/zinc for sleeping, I take my supplements at night and sleep like a baby )

~1400 cals P:42 C:36 F:22 Fiber:23g

Thanks again Nelms I'll go ahead with this routine and give you regular updates.

You are SO WELCOME. I'm excited to hear from you on this and see your results, and I'll keep helping as much as I can and my knowledge allows. If I don't know, I'll ask. Now, you just have to do your part with the diet, which is looking great.

OH, and ZMA is the BEST. IP and I use it every night, and it has become one of the very few supplements that we will always use. Great stuff!

 

[Roonytunes]

The recommended ratios are roughly 1/3 of each: maltodextrin, dextrose, and whey. If you are using ON Whey (my wife is, too), then just start mixing it with Gatorade after the workout instead of water. The hydrolyzed whey is more expensive and tastes bad, and therefore requires some powerful flavoring agents.

All that = more expensive than ON Whey + Gatorade. At any rate, mixing it with Gatorade would be better than water, and you would achieve a similar response.

Yes, I use ON whey. Do you mean Gatorade powder or actual liquid Gatorade drink? If so, how much Gatorade to one scoop of ON whey? Also, any recs on Gatorade flavors? I have ON Vanilla Ice-Cream and Rocky Road right now. This is something I can get on right away.

 

[mermaid]

Friday 27 January

Nelms, with the squats, the bar only made for easy sets so I'll tweak it, up it a bit to be challenging but reasonable with the limited rest. OK?

TGIF!!!

Had a doctor appointment, so a later start to the morning.

7.15am
3/4 cup all bran
1/2 cup milk
1/2 cup whites, 1 whole egg

8.30am Gym
Superset
Bench 5x8 Bar only
BB Rows 5x8 bar + 10lbs

Superset
DB Incline Press 3x12
DB Rows 3x12

I used the same DB as I was lifting last week for chest and with the limited rest time, I found it difficult. I'm just trying to find a happy medium and that will take a few sessions.

BUT, again, the heart rate was elevated enough to sweat! I really feel like I'm getting a good workout - I think this will work very well for me!

9.15am
2 scoop whey, 1 cup ready made Gatorade
It was more palatable today.

My doctor gave me a clean bill of health for the first time in just over a year and I can't tell you how happy I am about that.



12.00pm
2/3 cup cottage cheese
1 tbsp almond butter
1 kiwi fruit

 

[buffalogal]

My doctor gave me a clean bill of health for the first time in just over a year and I can't tell you how happy I am about that.

That's great hun! I'm happy for you!

 

[Roonytunes]

Woohoo on the clean bill of health...that is GREAT news!!

 

[musclemom]

OMG. Tried the hanging pike now that's a work in progress. I don't think I am quite strong enough for that yet so improvised. What I noticed with the superset is that I started literally dripping sweat after the second set, heart rate definitely elevated. It felt awesome!
.

Mermaid, a good way to work up to a hanging pike is with BENT knee leg lifts (probably what you improvised with). Get yourself up in the numbers on the bent knees and then progress.

Edit: My bad, NJ already addressed that, a/k/a hanging knee ups ...

 

[iceprincess]

My doctor gave me a clean bill of health for the first time in just over a year and I can't tell you how happy I am about that.

Yea!! That is awesome Mermaid - see you are making TONS of progress and accomplishments with this new lifestyle!! GOOD JOB

 

[nelmsjer]

Yes, I use ON whey. Do you mean Gatorade powder or actual liquid Gatorade drink? If so, how much Gatorade to one scoop of ON whey? Also, any recs on Gatorade flavors? I have ON Vanilla Ice-Cream and Rocky Road right now. This is something I can get on right away.

RT, you could technically use either powder or liquid. The goal is to get about 40-50 g carbs, since 1 scoop of ON has 24 g protein. That will give you the 2:1 ratio we're looking for.

I know as soon as I post this that some people are going to freak about 40-50 grams of carbs. Please don't! The evidence is just simply too conclusive, and science backs it up. There is literally not any other time of the day that the body can handle carbs better than right after a workout. Read that previous sentence as many times as you have to. LOL!

As far as recommendation for flavors go...that's a tough one. The grape and chocolate taste like a grape tootsie roll pop! You might get lucky with any of the flavors and vanilla, but I would suggest a strong orange flavor for vanilla.

 

[nelmsjer]

Friday 27 January

Nelms, with the squats, the bar only made for easy sets so I'll tweak it, up it a bit to be challenging but reasonable with the limited rest. OK?

That's good to hear! I was just curious where your strength levels were. And the limited rest definitely makes it more difficult.

TGIF!!!

Had a doctor appointment, so a later start to the morning.

7.15am
3/4 cup all bran
1/2 cup milk
1/2 cup whites, 1 whole egg

8.30am Gym
Superset
Bench 5x8 Bar only
BB Rows 5x8 bar + 10lbs

Superset
DB Incline Press 3x12
DB Rows 3x12

I used the same DB as I was lifting last week for chest and with the limited rest time, I found it difficult. I'm just trying to find a happy medium and that will take a few sessions.

BUT, again, the heart rate was elevated enough to sweat! I really feel like I'm getting a good workout - I think this will work very well for me!

9.15am
2 scoop whey, 1 cup ready made Gatorade
It was more palatable today.

My doctor gave me a clean bill of health for the first time in just over a year and I can't tell you how happy I am about that.



12.00pm
2/3 cup cottage cheese
1 tbsp almond butter
1 kiwi fruit

I am so glad to hear ALL of that!!! Congratulations!!!

 

[iceprincess]

Originally Posted by Roonytunes
Yes, I use ON whey. Do you mean Gatorade powder or actual liquid Gatorade drink? If so, how much Gatorade to one scoop of ON whey? Also, any recs on Gatorade flavors? I have ON Vanilla Ice-Cream and Rocky Road right now. This is something I can get on right away.

I am not a huge fan of orange so I might try the fruit punch Gatorade with the vanilla!! But, it is all based on personal taste!