Will2BLean's Log

[ck2006]

missed ya!!

 

[Will2BLean]

I'm excited! I've been finding it MUCH easier to slip up without the board's support. Thanks, everyone!

 

[Will2BLean]

I saw the cutest thing in a catalog today!... I'm thinking about putting it in my home gym! LOL!

http://www.collectionsetc.com/images/large/41221.jpg

 

[Will2BLean]

Okay, just doing some brainstorming for after Thanksgiving. I definitely will be cutting. Please let me know if something should be switched around/changed. I know I'm preparing kinda early, but the in-laws will be in all next week, so I won't have the time to do this later. (I'm a little bitter about this because they only live 2 hours away and are staying forever with their mean, stinky dog (and I usually love dogs, but this one's an exception) . Okay. I'm finished ranting. loL!!)

I will work on the food measurements later, I just want to get a meal plan going. I'm going to aim for 1536 cals, 40% protein, 30% carbs, 30% fat when I do finally measure out the food. Right now, I am currently 128 pounds and 16.7% BF (measured by Omron Body Fat analyzer... it may not be accurate, but I've only been using it to make sure the BF reading goes down and not up! )

6:30 - Rise/Cardio (I'm aiming for 5-6 days a week, only 20-30 minutes.)
*How many times a week should I do HIIT?*

7:45 - Protein Shake (no carbs or fat in shake)

10:45 - Protein Bar (homemade: egg whites, nonfat cottage cheese, oats, protein powder)

12:45 - Salad (mixed greens, chicken, olive oil & vinegar based dressing)

3:30 - Protein Bar (same as 10:45)

5:30 - Protein Shake (minimal carbs/fat in shake) and ANPB
*I'm wondering if I should change this shake to almonds or something else?*

6:30 - Workout - Weights 3x's a week (full body, heavy), other days will include pilates, yoga, tae bo, or me being lazy! LOL!

7:30/8:00 - Lean Meat (usually chicken), baked potato or rice, misc. veggie

9:45/10:00 - ANPB
*I was trying to fit in a fat before bedtime... I don't know if this is right, especially since my previous meal is so late in the evening.*

Feel free to rip it to shreds and/or give me any advice! I want to make sure I get this right.

 

[sbt2082]

Looks like a pretty good plan... although it wouldn't matter if you had some carbs in that morning protein shake since after a workout is one of the best times to add those in... And I could have guessed the ANPB was on there somehwere but you should be just fine having it at night after your last meal... thats what I do too Even when my last meal is already at like 8:30/9:00 some nights itself.

 

[Will2BLean]

Looks like a pretty good plan... although it wouldn't matter if you had some carbs in that morning protein shake since after a workout is one of the best times to add those in... And I could have guessed the ANPB was on there somehwere but you should be just fine having it at night after your last meal... thats what I do too Even when my last meal is already at like 8:30/9:00 some nights itself.

Thanks, chica! I guess the no carbs in Meal 1 is more of a convenience thing. I just throw my pro powder in some water and drink it on my way out the door! LOL! I could throw in half a banana or sumfin.

 

[sbt2082]

Thanks, chica! I guess the no carbs in Meal 1 is more of a convenience thing. I just throw my pro powder in some water and drink it on my way out the door! LOL! I could throw in half a banana or sumfin.

Yup you sure could... I can't really stand the just plain protein powder in a cup with water so always have to be blending something up And they say... "variety is the spice of life"

 

[Will2BLean]

Yup you sure could... I can't really stand the just plain protein powder in a cup with water so always have to be blending something up And they say... "variety is the spice of life"

Mmmm. I love my morning protein shake with just water... and I just stir it with a fork. It tastes like a peach smoothie! I'll probably just be lazy and eat the banana. hehe

 

[Will2BLean]

~more brainstorming~

I'm probably going to do this A.M. cardio plan:
M: run 2mi
T: HIIT
W: 2mi
Th: HIIT
F: 2mi
Sat or Sun: 1 longer run

Would it be better if I switched the HIIT to MWF and do steady state on T/Th? I didn't know if HIIT 3x's a week would be overkill. Thanks!

 

[Will2BLean]

This wasn't part of my plan, but I'm logging today's workout. We are going to start doing it (or something similar) every weekend. "Real" logging starts Monday. I've been a piggy this weekend.

Flat DB Bench

1. 30x10
2. 35x10
3. 40x10
4. 45x 8

Seated DB Shoulder Press

1. 25x10
2. 30x10
3. 30x10

DB Rows

1. 30x10
2. 35x10
3. 40x8

Alternating DB Curls

1. 20x10
2. 25x5 (Okay, I suck at using 25s but 20s are easy! )
3. 25x6

DB Skullcrushers (One armed)

1. 15x10
2. 15x10
3. 15x10

DB Walking Lunges

1. 10x10 (each leg)
2. 15x10

Abs (no rest)

• swiss ball crunches (slow) - 20
• ab wheel - 10
• bicycle crunch (slow) - 10
• bicycle crunch (fast) - 10
• lying leg scissors - 20
• crunches to right - 8
• crunches to left - 8
• standing twisty things - 10 (each side)