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iceprincess
New member
Lookin Good Girl and kickin some major a$$!!! WHOOAAA Keep it up 
T
T-Cake
Guest
Hey Merms!mermaid said:Thinking of you, girl. You OK?
Happy vibes
Yeah, I'm totally fine. I wasn't super sad about the 1600 mark or anything... just kinda shrugged it off.
THANK YOU! Comin' from a supastar, that feels great!iceprincess said:Lookin Good Girl and kickin some major a$$!!! WHOOAAA Keep it up
Off to do my walk. Just thought I'd say...
and happy TGIF to ya, hope you have a gREAT one!!!
S
scorpiogirl
Guest
T-Cake said:SuperSet #1 =
DB Incline Bench Press (IBP) with Standing Bent-Over Row (SBR)
IBP 15dbs x 10
SBR curl bar 30 x 12
IBP 15 dbs x 10
SBR curl bar 30 x 12
IBP 15 dbs x 10
SBR curl bar 30 x 12
Next time, I'll change up the curl bar to 40 lbs; I shouldn't be able to do more than 10 reps since there is zero rest in between each set.
2 minutes rest
SuperSet #2 =
Seated Cable Row (SCR) with Lat Pulldowns (LP)
SCR 60 lbs x 10
LP 75 lbs x 10
SCR 60 lbs x 10
LP 75 lbs x 8
SCR 60 lbs x 10
LP 75 lbs x 8
This was HARD!!! No changes to be done here.
2 minutes rest
SuperSet #3 =
Inclined Dumbbell Flyes (IDF) with Dumbbell Pullovers (DP)
IDF 15 dbs x 10
DP single 15 db x 10
IDP 15 dbs x 10
DP single 15 db x 10
IDF 15 dbs x 10
DP single 15 db x 10
Will stick with the flyes and 15s... need to keep shoulder girdle stable and work on that. DP I will change to a 20 lb db instead.
Ab work =
Oblique dips with 25 lb plate = 2 sets 25 on each side, no rest
40 crunches on exercise ball
30 crunches on mat
Declined sit-ups = 1 set x 25, 1 set x 20
After this -- 30 minutes on the rowing machine then I walked home (10 minutes or so).
I am kickin' AZZ.
YES - YOU ARE! Great job, T-Cake!
takniteasy
Banned
T-Cake said:SuperSet #1 =
DB Incline Bench Press (IBP) with Standing Bent-Over Row (SBR)
IBP 15dbs x 10
SBR curl bar 30 x 12
IBP 15 dbs x 10
SBR curl bar 30 x 12
IBP 15 dbs x 10
SBR curl bar 30 x 12
Next time, I'll change up the curl bar to 40 lbs; I shouldn't be able to do more than 10 reps since there is zero rest in between each set.
2 minutes rest
SuperSet #2 =
Seated Cable Row (SCR) with Lat Pulldowns (LP)
SCR 60 lbs x 10
LP 75 lbs x 10
SCR 60 lbs x 10
LP 75 lbs x 8
SCR 60 lbs x 10
LP 75 lbs x 8
This was HARD!!! No changes to be done here.
2 minutes rest
SuperSet #3 =
Inclined Dumbbell Flyes (IDF) with Dumbbell Pullovers (DP)
IDF 15 dbs x 10
DP single 15 db x 10
IDP 15 dbs x 10
DP single 15 db x 10
IDF 15 dbs x 10
DP single 15 db x 10
Will stick with the flyes and 15s... need to keep shoulder girdle stable and work on that. DP I will change to a 20 lb db instead.
Ab work =
Oblique dips with 25 lb plate = 2 sets 25 on each side, no rest
40 crunches on exercise ball
30 crunches on mat
Declined sit-ups = 1 set x 25, 1 set x 20
After this -- 30 minutes on the rowing machine then I walked home (10 minutes or so).
I am kickin' AZZ.
Dayum!! Uh, yeah, I would say you are kickin' some serious AZZ!! Hmm, maybe get some ideas from you when I get back in town.
T
T-Cake
Guest
Hello again, ladies! Thanks for all the love and support! You girls are the BEST!
Doin' alright today -- real sore from the SuperSets yesterday as expected, but my lower body soreness from Tuesday is nearly gone, so that is a bonus!
Despite my little inner happiness, I'm feelin' a little lethargic right now. I don't know, maybe my body is just tired. I thought I got enough sleep last night, but maybe not. Oh well.
Probably just the soreness annoying me.
The walk went well this morning.
Really hot outside and I had a full tshirt on today (not my usual racer-back tank), so I was really careful not to gun it until I hit full shade and/or a breeze for awhile. All in all, really good and keepin' it up.
Wanted to just take a second to give my .02 on eating. Whether a competitor or not, we all eat differently, and I think I have 'sorta' mastered the "how to eat normal and still maintain good macros" game. I am going to go ahead and post what I ate yesterday anyway because I feel the whole point in me doing this is to give some of you girls some ideas on how to eat when dining out, what you can order, what you can cook, etc. Like I've said before, I feel a real role I'm supposed to play is helping to bridge that gap between competition diet and the WWer mentality of "everything is ok to eat." There is a happy medium, so I hope my food log can give ideas of what to eat and how much. You CAN have a social life and eat great food and go out to eat all the time and STILL maintain good macros and a fairly clean diet. I'm proof. *Steps off of soapbox.*
T-Cake's Food Log for Thursday, June 29, 2006
B @ 10:30am PWO
3 scoops ISO-AGB in 1 L Crystal Light
L @ Smokey Bones @ 1pm
8 oz chicken breast grilled topped with...
1/4 c. dried cranberries
1/2 c. chopped cucumber
3/4 of medium pita bread (it was grilled w/o butter)
Water Water Water
S @ 4pm
1 c. red seedless grapes
1 T ANPB
1/2 ISO shake (1/2 of my 3 scoops ISO with 1 L CL concoction; saved the rest for evening time snack)
D @ Italian Restaurant
OK, this is why I'm logging -- this place was new to me. I had no idea what was going to be on the menu, but I knew that I only had about 350 calories to play around with. I know I had enough carb-room for a cup of pasta and marinara... so that's what I went for and I just watched my portion and hoped for the best. WITH PRACTICE, you can be this good too with ordering.
1 c. linguine (cooked with fat added)
8 large shrimp
1/2 c. marinara sauce
1.5 c. salad greens (lettuce, shredded carrot, cucumber)
1/2 T Italian dressing (dipped my fork in the dressing most bites so ensure I didn't eat a lot of it from the side dish)
Evening Snack
1 T ANPB
Remainder of ISO shake from earlier
TOTALS
1636 calories
47% p / 30% c / 23% f
Girls, you CAN make it work! You just have to know where you can go out to eat and what you can have off of that menu. I LIVE at Panera Bread it feels like -- but that's ok because I love their food and I know I can make it work even with 50% protein on my plan right now. I've done my homework -- I use the restaurant websites and input the info Custom into Fitday. I use another great website called calorieking.com They have a slew of places listed on there too whenever you feel lost.
I know many of you are sodium sensitive so you have to watch what you cook and what you don't... but the rest of us just goin' day-to-day for now... there CAN be normalcy in eating that is stress-free and will help you attain your fitness goals. Takes practice, but you can do it!!!
Thanks for all the love and support! You girls are the BEST! Doin' alright today -- real sore from the SuperSets yesterday as expected, but my lower body soreness from Tuesday is nearly gone, so that is a bonus!
Despite my little inner happiness, I'm feelin' a little lethargic right now. I don't know, maybe my body is just tired. I thought I got enough sleep last night, but maybe not. Oh well.
Probably just the soreness annoying me.The walk went well this morning.
Really hot outside and I had a full tshirt on today (not my usual racer-back tank), so I was really careful not to gun it until I hit full shade and/or a breeze for awhile. All in all, really good and keepin' it up.Wanted to just take a second to give my .02 on eating. Whether a competitor or not, we all eat differently, and I think I have 'sorta' mastered the "how to eat normal and still maintain good macros" game. I am going to go ahead and post what I ate yesterday anyway because I feel the whole point in me doing this is to give some of you girls some ideas on how to eat when dining out, what you can order, what you can cook, etc. Like I've said before, I feel a real role I'm supposed to play is helping to bridge that gap between competition diet and the WWer mentality of "everything is ok to eat." There is a happy medium, so I hope my food log can give ideas of what to eat and how much. You CAN have a social life and eat great food and go out to eat all the time and STILL maintain good macros and a fairly clean diet. I'm proof. *Steps off of soapbox.*
T-Cake's Food Log for Thursday, June 29, 2006
B @ 10:30am PWO
3 scoops ISO-AGB in 1 L Crystal Light
L @ Smokey Bones @ 1pm
8 oz chicken breast grilled topped with...
1/4 c. dried cranberries
1/2 c. chopped cucumber
3/4 of medium pita bread (it was grilled w/o butter)
Water Water Water
S @ 4pm
1 c. red seedless grapes
1 T ANPB
1/2 ISO shake (1/2 of my 3 scoops ISO with 1 L CL concoction; saved the rest for evening time snack)
D @ Italian Restaurant
OK, this is why I'm logging -- this place was new to me. I had no idea what was going to be on the menu, but I knew that I only had about 350 calories to play around with. I know I had enough carb-room for a cup of pasta and marinara... so that's what I went for and I just watched my portion and hoped for the best. WITH PRACTICE, you can be this good too with ordering.
1 c. linguine (cooked with fat added)
8 large shrimp
1/2 c. marinara sauce
1.5 c. salad greens (lettuce, shredded carrot, cucumber)
1/2 T Italian dressing (dipped my fork in the dressing most bites so ensure I didn't eat a lot of it from the side dish)
Evening Snack
1 T ANPB
Remainder of ISO shake from earlier
TOTALS
1636 calories
47% p / 30% c / 23% f
Girls, you CAN make it work! You just have to know where you can go out to eat and what you can have off of that menu. I LIVE at Panera Bread it feels like -- but that's ok because I love their food and I know I can make it work even with 50% protein on my plan right now. I've done my homework -- I use the restaurant websites and input the info Custom into Fitday. I use another great website called calorieking.com They have a slew of places listed on there too whenever you feel lost.
I know many of you are sodium sensitive so you have to watch what you cook and what you don't... but the rest of us just goin' day-to-day for now... there CAN be normalcy in eating that is stress-free and will help you attain your fitness goals. Takes practice, but you can do it!!!
J
jenscats5
Guest
T-Cake said:Wanted to just take a second to give my .02 on eating. Whether a competitor or not, we all eat differently, and I think I have 'sorta' mastered the "how to eat normal and still maintain good macros" game. I am going to go ahead and post what I ate yesterday anyway because I feel the whole point in me doing this is to give some of you girls some ideas on how to eat when dining out, what you can order, what you can cook, etc. Like I've said before, I feel a real role I'm supposed to play is helping to bridge that gap between competition diet and the WWer mentality of "everything is ok to eat." There is a happy medium, so I hope my food log can give ideas of what to eat and how much. You CAN have a social life and eat great food and go out to eat all the time and STILL maintain good macros and a fairly clean diet. I'm proof. *Steps off of soapbox.*
D @ Italian Restaurant
OK, this is why I'm logging -- this place was new to me. I had no idea what was going to be on the menu, but I knew that I only had about 350 calories to play around with. I know I had enough carb-room for a cup of pasta and marinara... so that's what I went for and I just watched my portion and hoped for the best. WITH PRACTICE, you can be this good too with ordering.
1 c. linguine (cooked with fat added)
8 large shrimp
1/2 c. marinara sauce
1.5 c. salad greens (lettuce, shredded carrot, cucumber)
1/2 T Italian dressing (dipped my fork in the dressing most bites so ensure I didn't eat a lot of it from the side dish)
Girls, you CAN make it work! You just have to know where you can go out to eat and what you can have off of that menu. I LIVE at Panera Bread it feels like -- but that's ok because I love their food and I know I can make it work even with 50% protein on my plan right now. I've done my homework -- I use the restaurant websites and input the info Custom into Fitday. I use another great website called calorieking.com They have a slew of places listed on there too whenever you feel lost.
I know many of you are sodium sensitive so you have to watch what you cook and what you don't... but the rest of us just goin' day-to-day for now... there CAN be normalcy in eating that is stress-free and will help you attain your fitness goals. Takes practice, but you can do it!!!
I agree 110%!!!! That was my motivation in creating the Recipe Thread also - IMO there is no reason to eat blah, bland, boring foods if not competing & still be able to meet certain macros......So it can be done!!
And post up in said Recipe Thread that pumpkin pie thing please.....
T
T-Cake
Guest
Thanks for agreeing!jenscats5 said:I agree 110%!!!! That was my motivation in creating the Recipe Thread also - IMO there is no reason to eat blah, bland, boring foods if not competing & still be able to meet certain macros......So it can be done!!
And post up in said Recipe Thread that pumpkin pie thing please.....
I need to dig up that recipe! Hmmm... thinking thinking thinking... I'll let ya' know when I get it in there. takniteasy
Banned
I also agree. Which is why I will thoroughly enjoy every bite of food I have this weekend. 
