Shugga 2005

[shugga]

Ok...I am going to attempt the logging of food and workouts. Will someone please tell me if I am doing this wrong!!!

5:45 AM 1 hour eliptical

8 AM low carb protein bar
1 cup of coffee w/ splenda

8:30 Back/Shoulders (I am going light and high reps for shoulders)
Shoulder press
3 sets of 20 20 lbs.
Side laterals
3 sets of 20 10 lbs Superset side and anterior
Anterior raise
3 sets of 20 10 lbs
Reverse pec deck (no idea what to call this)
3 sets of 20 30 lbs

Assisted pull ups
3 sets of 25 wide at 60 lbs superset w/ close grip for 10
one arm bent over row
3 sets of 20 25 lbs
superset w/ bent over row
3 sets of 20 50 lbs
lat pull
3 sets of 15 at 60
wide grip cable row
3 sets of 15 at 70

*Back/shoulders hurt like a sumbich...taking it a little easy for a few weeks on those 2

11 AM 5 egg whites & 1 whole egg

12 PM Protein bar
No, I'm not doing well on the diet today. it's 1:30 and that's all I have had. going downstairs right now to have something else.

 

[*Bunny*]

The log is for YOUR reference and keep you on track, while allowing others to comment and critique ....no wrong way to do it sweets

Welcome to the wonderful world of Logging

 

[Miss24k]

Welcome girlie..... Give me a few minutes to get back you

 

[nycgirl]

Welcome!!! There's no wrong way or right way! It is nice having another log to review and get workout tips from. I've learned a lot about different weight excercises and terminology from the logs.

 

[Miss24k]

What are your stats?

 

[shugga]

I've posted these a few times-so sorry for the repetition guys. I'll be 35 in April, so my first show will be Masters (will prob do both, actually). I'm 5'2, 134 lbs, 13.8% bf. I am blocky as hell. Thick waisted, but good abs. Really working on shoulder/back area to add that magical illusion! Have a good deal of muscle, esp in legs. Triceps suck, delts are smaller than I'd like but I'm not going to complain too much. I've worked my ass off for almost 2 years to get where I am right now, so I am pretty happy (minus the diet-which blows). Any help/comments are so awesome! Thanks!

 

[shugga]

4 PM 1 chicken breast
1 c broccoli
1/2 diet cherry vanilla dr. pepper

5:30
1 chicken breast
still starvin marvin

Just made fried shrimp, pasta, home-made biscuits...I'm drooling all over myself. I want to eat a tub of butter.

 

[jenscats5]

Welcome to daily logging!!



<------ Check my signature



LOL

Just kidding......Good luck!!

 

[shugga]

Girl, I am June Cleaver w/ implants. I cook constantly. My husband is from New Orleans, where he really learned to LOVE food. So I attempt to cook like his mamma. Luckily I love to cook/bake. My kids enjoy the fruits of my labors as well! The pancakes and blueberry muffins for breakfast nearly killed me this morning-just the smell. I was standing in a puddle of my own drool.

 

[jenscats5]

Girl, I am June Cleaver w/ implants. I cook constantly. My husband is from New Orleans, where he really learned to LOVE food. So I attempt to cook like his mamma. Luckily I love to cook/bake. My kids enjoy the fruits of my labors as well! The pancakes and blueberry muffins for breakfast nearly killed me this morning-just the smell. I was standing in a puddle of my own drool.

LOL @ puddle of drool.... I love to cook too!!

I have a recipe for pancakes that are healthy -- they are very very close to regular ones & YUMMY!! So, let me know if you want it....

And feel free to add to the recipe thread any Nawlins dishes!!

 

[shugga]

Will do! NONE of them are REMOTELY healthy/low fat/low cal/low NOTHING.

4:30 AM
60 min cardio
I think I have ADHD or something. I skipped around-machine to machine. Couldn't take more than 20 min on any one particular piece of equip.

6 AM
One big ass cup o' coffee w/ 2 Splenda. Bleck!

7AM
6 egg whites & 1 whole egg

Not going to do any weights today-going back in around 7 PM for cardio and will work strictly on glutes. Waiting patiently for Yohimburn to get here today.

 

[Miss24k]

Why are you doing some much cardio? Do you do 1 an hour of cardio every morning? You're 10 weeks out right? Let the diet do most of the work right now.

 

[shugga]

10 wks give or take a few days. I was actually told to do more cardio by a friend who competes. I am pretty strictly following what she and her husband planned out for me. They saw I was holding on to quite a bit of bf and recommended it to me. I hate to say this, but my diet alone just wasn't doing enough. My metabolism is horrible. They've been keeping track of my progress for 2 years, and helped my husband for his first few shows. I trust them w/ this completely. I think the 3 of them (2 friends & husb) know my body as well as I do. Once I hit 30 and now almost 35, I have a terrible time losing in certain areas. I am struggling with this slightly as I don't want to peak too soon. I am on a coffee high right now, so I should probably shut my cake hole. Forgot to add something to log:

Woke up in the middle of the night and needed to eat. Was soooo freakin hungry. Had:
12 AM:
3 whole wheat Ritz crackers
1/4 c Special K w/ no milk

Went back to bed w/ a big smile!

 

[Miss24k]

Do they have a particluar diet for you?

I'm not trying to be rude or anything but you may be plateau-ing (is that even a word) because your diet isn't as tight as you think it is, from what I see you're basicly only eating protein, no carbs until hmm 12 am which are processed and then going back to bed.

Am I missing something?

 

[jenscats5]

10 wks give or take a few days. I was actually told to do more cardio by a friend who competes. I am pretty strictly following what she and her husband planned out for me. They saw I was holding on to quite a bit of bf and recommended it to me. I hate to say this, but my diet alone just wasn't doing enough. My metabolism is horrible. They've been keeping track of my progress for 2 years, and helped my husband for his first few shows. I trust them w/ this completely. I think the 3 of them (2 friends & husb) know my body as well as I do. Once I hit 30 and now almost 35, I have a terrible time losing in certain areas. I am struggling with this slightly as I don't want to peak too soon. I am on a coffee high right now, so I should probably shut my cake hole. Forgot to add something to log:

Woke up in the middle of the night and needed to eat. Was soooo freakin hungry. Had:
12 AM:
3 whole wheat Ritz crackers
1/4 c Special K w/ no milk

Went back to bed w/ a big smile!

While I've never done a contest or prepped, etc.... I can't see why this meal is a good choice at that time of nite..... Too many carbs and no protein. You need protein + fat before bed to prevent catabolism....

A better choice if you woke up & had to eat would have been some 1% fat cottage cheese & some sliced almonds....


As for your Nawlins recipes -- post 'em & then I can suggest replacements to "healthy" them up.....

 

[Miss24k]

A better choice if you woke up & had to eat would have been some 1% fat cottage cheese & some sliced almonds....

Or my favorite, a tbsp of natty peanut butter hmmmm peanut butter

 

[shugga]

Yes, I think it's a word, and yes, they are helping me w/ my diet, but yesterday-and a few days last week I had a pretty hard time eating like i need to. I have a hard time w/ carbs-my main source of carbs comes from oatmeal (which I haven't eaten in a week), oatmeal pancakes, and a baked potato around 3. I have had a VERY hard time sticking to what they lined out for me, and attempted to fine tune it too meet my "needs". I got to where I was taking in way too many carbs and couldn't lose the bloat. I limit it now to the above foods (occasionally brown rice). My problem is making the time to cook for myself when I have 5 in the family. My kids won't touch what I eat, therefore I cook a meal for the kids, one for the husband, and time permitting, one for myself. I try to make all meals ahead of time (cook 3-5 days worth of meals each Sunday). I do take in mostly protein-need to cut the bars out next week or so. They told me to take in 200 g of pro a day. I barely make it. Others have said not to have that much! Whaddaya think?

 

[Miss24k]

Yes, I think it's a word, and yes, they are helping me w/ my diet, but yesterday-and a few days last week I had a pretty hard time eating like i need to. I have a hard time w/ carbs-my main source of carbs comes from oatmeal (which I haven't eaten in a week), oatmeal pancakes, and a baked potato around 3. I have had a VERY hard time sticking to what they lined out for me, and attempted to fine tune it too meet my "needs". I got to where I was taking in way too many carbs and couldn't lose the bloat. I limit it now to the above foods (occasionally brown rice). My problem is making the time to cook for myself when I have 5 in the family. My kids won't touch what I eat, therefore I cook a meal for the kids, one for the husband, and time permitting, one for myself. I try to make all meals ahead of time (cook 3-5 days worth of meals each Sunday). I do take in mostly protein-need to cut the bars out next week or so. They told me to take in 200 g of pro a day. I barely make it. Others have said not to have that much! Whaddaya think?

What is your weight again? I'm pretty forgetful the last few days, sorry

 

[shugga]

First...I don't normally wake up and eat. If I do wake up, I try to have a bottle of water.
My weight gain has really been over the last year. I decided to train for this and started going much heavier w/ weights, added more protein, creatine, and did a few "cycles". I went from a pretty normal 115-120 to 135-140 in a year. My bf went up for a bit, but is back down. I gained a tremendous amount of muscle.

 

[Miss24k]

Ok yea 200g of protein is ok, that gives you 1.4g per pound that you weigh.

 

[shugga]

10:30AM
2 oz broiled tilapia
4 oz broiled chicken (both w/ garlic powder only)
3/4 c steamed broccoli
1 c brown rice
still hungry-but little one has the runs & don't have time to make more right now.

 

[shugga]

11:00
EAS Myoplex Carb Sense protein bar

~10 min of abs

 

[shugga]

1:20 PM
2 oz broiled chick breast
1/4 c. brown rice
1/4 c. steamed broccoli
1/4 c. diet cherry vanilla dr. pepper

 

[shugga]

2:30
Isopure low carb protein shake made w/ water

4:15
4 oz broiled chicken
1/2 c brown rice
1 c steamed broccoli

should I be eating rice at this time?

 

[shugga]

5:30 PM
Oatmeal pancake (made w/ 2 c oats, 6 egg whites, 1 scoop protein, cinnamon, 3 splenda packets)

7:30
5 slices of oven roasted turkey

8:30
Iso low carb protein shake made w/ water

 

[shugga]

6 AM
50 min eliptical trainer

8 AM
1/4 c oatmeal w/ 1/4 scoop Iso Low Carb protein
4 egg whites w/ quite a bit of Franks HOT sauce
16 oz black coffee w/ 2 splenda

gym at 9 for chest/tri's

 

[The Shadow]

6 AM
50 min eliptical trainer

8 AM
1/4 c oatmeal w/ 1/4 scoop Iso Low Carb protein
4 egg whites w/ quite a bit of Franks HOT sauce
16 oz black coffee w/ 2 splenda

gym at 9 for chest/tri's

Try dropping the steady state cardio in lieu of HIIT

 

[shugga]

Need to read up on exactly how that works. Thanks for the input...I'll give it a shot.

 

[The Shadow]

Need to read up on exactly how that works. Thanks for the input...I'll give it a shot.

you will do 45 seconds at 100% intensity....followed by 1 minute of active recovery...that is ONE cycle


shoot for 10 cycles.....after a 10 minute warmup


...check you cals burned..you will be suprised

 

[shugga]

Just finished reading about it. Are you into pain or something?!?!
Sounds great...I'm going to give a shot next cardio. Thanks again.

 

[shugga]

11:30ish:
4 oz lean ground beef w/ garlic powder
1/2 c brown rice
1/2 c steamed broccoli
1/2 diet vanilla coke

^^^^^^^
forgot about gym:
9 AM
chest:
incline bench
45x15 50x15 55x15
incline flyes
10x15 12x15 15x15
cable flye this was a giant set (the following 3)
20x15 25x15 25x15
pec deck
40x15 40x15 50x15
vertical press
50x15 50x15 60x15

triceps:
one armed overhead ext
10x15 12x15 12x15
dips (superset the following 2)
3 sets of 25
kickbacks
15x15 20x15 20x15
cable pushdown (superset the following 2)
65x15 70x15 70x15
reverse cable pushdown
40x15 45x15 45x15
dips
till I dropped

 

[Miss24k]

11:30ish:
4 oz lean ground beef w/ garlic powder
1/2 c brown rice
1/2 c steamed broccoli
1/2 diet vanilla coke

^^^^^^^
forgot about gym:
9 AM
chest:
incline bench
45x15 50x15 55x15
incline flyes
10x15 12x15 15x15
cable flye this was a giant set (the following 3)
20x15 25x15 25x15
pec deck
40x15 40x15 50x15
vertical press
50x15 50x15 60x15

triceps:
one armed overhead ext
10x15 12x15 12x15
dips (superset the following 2)
3 sets of 25
kickbacks
15x15 20x15 20x15
cable pushdown (superset the following 2)
65x15 70x15 70x15
reverse cable pushdown
40x15 45x15 45x15
dips
till I dropped

Whoa that's alot of of exercises!!! Is this what your trainer has you doing?

 

[shugga]

Yes. This is what I have done for quite some time. I switch things up a lot, but basically do this. I am going significantly lighter/higher reps now.

 

[shugga]

Forgot to add food:
3 PM
protein bar

4 PM
4 oz chicken breast (broiled)
1/2 c steamed broccoli

 

[nycgirl]

Just finished reading about it. Are you into pain or something?!?!
Sounds great...I'm going to give a shot next cardio. Thanks again.

I started doing the HIIT of his program yesterday. I couldn't believe the amount of calories I burned in such a short amount of time. I had no clue about HIIT before and tried to come up with my own thing (big waste of time). I hate doing cardio now, so it is nice having a plan when I go to the gym.

 

[Miss24k]

Yes. This is what I have done for quite some time. I switch things up a lot, but basically do this. I am going significantly lighter/higher reps now.

Girl you are over doing the weights big time. You're doing 15 sets plus dips under failure and that's just for your triceps.....WOW.

 

[shugga]

I guess I found what works for my body and have stuck with it. If I listened to others advice about certain things I'd be all over the place. I do a LOT for chest and tri's, but if you look at my training for other body parts you'll see that I don't go to that extreme. Knowing what my body needs to get in the shape I need to be in is key for me. I see trainers having their clients doing 3 sets of 12-15 for 3 different exercises and their clients have no results after months and months of training. I did the same thing when I was a trainer. I admit, I train pretty hardcore because of my body type, and because of my husband (he trains me). But that's what I need. I don't know how old you are or what your body is like, but around 32-33 y/o I needed to up my workouts BIGTIME. Like I said...I know what works for ME.

 

[The Shadow]

more isnt better


better is better

 

[shugga]

For ME...this is better. I was getting NO results before. After w/o this morning I'll post what I did. Let me know what you think (hams only today). Leaving in a few. PLEASE don't get me wrong...I certainly appreciate everyone's input about this. I just know what I have to do for certain body parts to "catch up" to others/equal out, whatever. I'm anxious to see input after today's workout. bye

 

[Miss24k]

Like I said...I know what works for ME.

Ok well since you know what works best for you I apologize, Sorry I said anything you don't have to worry about it happening again. Good luck.

 

[The Shadow]

I PROMISE you......I can get you better results with half the sets.

 

[shugga]

ugh...went to gym, did my thing, made a call to a pro bb (male) friend. went to his gym and told him about diet, work outs, etc...he told me what I really knew all along. If I get advice from too many outside sources I'll freak. And I am. Told him about what has been said on EF, what competitor frined says...he basically said I need to keep my mouth shut & not tell a soul a thing. He changed diet up for next 4 days and wants to see me Tues. He is in agreement w/ me in my training for my first show though. Also said that after I have the muscle mass I want, I'll of course lighten up. I want to continue posting, however...just not everything. What works for me may not work for others. Other women may not have to do everything I do to look like they want. Anypoo, here's today's workout:
SLD's
3 sets of 15 @ 50 lb.
Seated ham curls
1 set of 15 @ 60 1 set of 15 @ 70 1 set of 10 @ 70 (was about to pee my pants)
Lying ham curls
3 sets of 15 @ 60
Walking lunges
3 sets of 15 (ea. leg) @ 50 lb.

 

[The Shadow]

ugh...went to gym, did my thing, made a call to a pro bb (male) friend. went to his gym and told him about diet, work outs, etc...he told me what I really knew all along. If I get advice from too many outside sources I'll freak. And I am. Told him about what has been said on EF, what competitor frined says...he basically said I need to keep my mouth shut & not tell a soul a thing. He changed diet up for next 4 days and wants to see me Tues. He is in agreement w/ me in my training for my first show though. Also said that after I have the muscle mass I want, I'll of course lighten up. I want to continue posting, however...just not everything. What works for me may not work for others. Other women may not have to do everything I do to look like they want. Anypoo, here's today's workout:
SLD's
3 sets of 15 @ 50 lb.
Seated ham curls
1 set of 15 @ 60 1 set of 15 @ 70 1 set of 10 @ 70 (was about to pee my pants)
Lying ham curls
3 sets of 15 @ 60
Walking lunges
3 sets of 15 (ea. leg) @ 50 lb.

YEEEAHHHHH...that workout sequence is the REAL secret to success






LMFAO

 

[*Bunny*]

keep my mouth shut & not tell a soul a thing.

I'm confused

 

[The Shadow]

I'm confused

well....you have company

 

[*MissFit*]

We all know what works for one doesnt work for another.. but Hon.. no one is better han anyone else and if you do not like what your getting here then really no need to come back - if your really that confused by the influx of info your getting than maybe you really not as ready for the competition as you think you are. -on It seems to me you should be able to sort stuff out for yuorself and use what is available to you in order to better yourself, but what you want is for some to do it for you.

Some of us do have special needs, special requirements and our exericse plans and diets must accomodate them, but it doesnt mean that advice and recommendations made are wrong. - Drop the atttitude - there was no need for the above post it's full of nonsense.. you think your saying alot.. but it's just NONSESNSE
Drop the better the

 

[*MissFit*]

I'm closing in on 30.. have pics to back myself up and do only 1 isolated exercise for my tricept a week x 3 sets ( i know it is exercised when i do other exercises) and my tri - are pretty good... if your doing all this .. and in proper form.. and have been training for the amount of time you have claimed.. i don't see how it's possible that you do not seem to be where you need to be.. if you do in fact know your body the way you claim you do...

Please do not use age as a factor. You seem to think you have all the answer why are you bothering...

I guess I found what works for my body and have stuck with it. If I listened to others advice about certain things I'd be all over the place. I do a LOT for chest and tri's, but if you look at my training for other body parts you'll see that I don't go to that extreme. Knowing what my body needs to get in the shape I need to be in is key for me. I see trainers having their clients doing 3 sets of 12-15 for 3 different exercises and their clients have no results after months and months of training. I did the same thing when I was a trainer. I admit, I train pretty hardcore because of my body type, and because of my husband (he trains me). But that's what I need. I don't know how old you are or what your body is like, but around 32-33 y/o I needed to up my workouts BIGTIME. Like I said...I know what works for ME.