Necia's Food and Training Log

[necia]

Tue Mar 15th

8:00 am - 1 SAN TIGHT
1 Protein Pancake ( I'm realizing this things don't fill me up at all, it's just like having my shake in the morning)

11:00 am - .5 oz almonds still rather hungry, might mix me up a shake right quick.

12:30 pm - 1:15 pm - Cardio class, squats, step, body bar, and medicine ball abdominal work.

2:00 pm - Fresh turkey on whole wheat with honey mustard, lettuce, tomatoes.

4:45 PM - 1 oz almonds

7:15 pm - 8 oz water, 2 scoops strawberry whey, 3 tiny strawberries, 1t glutamine. Handful of reduced fat wheat thins.

9:00 pm - Bed of spinach leaves w/oil and vinegar, with a ground chicken patty.

 

[The Shadow]

Hey everyone. I had a real busy weekend, so I didn't get a chance to log my eating habits. However, I was good. I ate clean, I just didn't keep track of my timing, so there is a chance I didn't eat often enough. And eat the right things, at the right times.


Mon Mar 14th

8:00 am - 1 SAN TIGHT, Protein Pancake
11:15 am - 8 oz water, 2 scoops vanilla whey protein
12:30 pm - 1:15 pm - Great cardio workout which utilized the step and body bar. Tons of squats with body bar and without. Upright rows, curls, tricep extensions, and a whole mess of other exercises. My legs feel like I just started working out. All in all very good class.
2:00 pm - lettuce salad with grilled chicken, boiled egg, onions, cuke, balsamic vinagrette and a medium orange.
5:00 pm - 3/4 oz of almonds.

6:30 pm - 6:53 pm - Shoulder/Arms Workout
Front Raise - 8/12 8/12 8/12
Upright Row - 8/12 8/12 8/12
Rear Lateral Raise - 8/12 8/12 8/12 (this kicked my delts as usual)
Tricep Kickback - 8/12 8/12 8/12 (really felt this one too. Hope I didn't over train considering I did extensions with body bar earlier today)O
DB Curl - 8/12 8/12 8/12 (did this on a two count up, two count down)

Stretched afterwards, as my whole upper body and arms feel heavy.

you really need a better exercise/weight/split scheme

 

[*Bunny*]

How's the HIIT been for ya girl?

 

[Miss24k]

I don't understand.. am I reading this right, you're working out your body twice a day, and the same body parts?

 

[necia]

you really need a better exercise/weight/split scheme

Care to suggest something? I just changed my split/scheme last week remember? I thought I was on to something. I guess not. Anxiously awaiting your reply.

Necia

 

[necia]

How's the HIIT been for ya girl?

Haven't done the HIIT in a week. It's all about the availability of the machines. If nothing worth my while is available, I take a class, which is more often than not.

Necia

 

[necia]

I don't understand.. am I reading this right, you're working out your body twice a day, and the same body parts?

This is my workout:

Mon - Thur 12:30 pm - 1:15 pm

Classes @ my gym. All classes are cardio base but all classes ALSO INCLUDES strength training. Either with a body bar/ dumbbell, and the ball for core training. I never can predict what exercises I'm going to do because the instructors mix it up.

Then just last week at the suggestion of Shadow I came up with a 3 day split. I was doing total body workouts with db's 3x's a week. Now I'm doing a 3 day split. Well I did skip 2 days, because my life was hectic, but I'm spose to be doing a 3 day split as follows:

Day 1

Chest/Back
Bench Press
Incline Bench Press
Bent Over Row
Shrug

Day 2
Legs/Core
Lunge
SLDL
Squats
Calf Raise
Crunch
Side Crunch

Day 3
Shoulder/Arms
Front Raise
Upright Row
Rear Lateral Raise
Tricep Extension
Curl

Ok I think I got it right.

Necia

 

[necia]

Wed Mar 16th

7:15 am - 1 San Tight
1 Sweet Potato Protein Pancake

9:30 am - 1 Sweet Potato Protein Pancake

12:30 pm - 1:15 pm - Cardio class utilizing the step, jump rope, 3# weights, worked quads, hams, glutes, arms, and abs.

2:00 pm - Starkist Sweet & Spicy tuna pouch, on a bed of spinach leaves, seasoned w/salt & pepper.

5:00 pm - 8oz water, 2 scoops whey, 1t glutamine

8:30 pm - 4 egg whites, 1 whole egg

 

[necia]

Thur March 17

7:30 am - 1 SAN TIGHT
8 oz water, 1/2 cup old fashioned oats, 2 scoops strawberry whey protein, 1t glutamine
10:30 am - 4 egg whites, 1 whole egg.
1:30 pm - 1 Pouch Starkist Garlic & Herb Tuna
2 Iced Berry Pinatas to get garlic taste out of mouth. Duh.

 

[necia]

4:30 - 8 oz water, 2 scoops whey protein, 1t glutamine
7:30 pm - 1 Ground chicken patty with spinach leaves