Overall the workout felt really good today, I know my arms will be feeling it tomorrow!
and now onto the food...
AM
900 3egg whites, orange, 1glass skim milk
1100 ½ can tuna
PM
100 1slce ham, mixed veggies, green beans
300 ½ can tuna,
530 1slce roast beef, 1½ cup salad, 1glass skim milk, 1 glass water
Overall the workout felt really good today, I know my arms will be feeling it tomorrow!
and now onto the food...
AM
900 3egg whites, orange, 1glass skim milk
1100 ½ can tuna
PM
100 1slice ham, mixed veggies, green beans
300 1 slice ham, broccoli, cherry tomatoes
530 1slce roast beef, 1½ cup salad, 1glass skim milk, 1 glass water
Thurs Jan 24
Cardio today, went on a 20minute run... I only think I made it about 2miles, maybe a little more. I was sore and I dressed poorly, it was a lot colder than I thought so the cold really got to me. Then later I went to a yogalaties class my school provides... it was extremely relaxing and felt really good on my muscles. Definately ready to get back to the gym tomorrow though!
and the food:
AM
900 3egg whites, 1glass water, 1 orange
1115 1sm chicken breast, mixed veggies
PM
100 2slces turkey, cherry tomatoes cucumbers
315 ½ can mushrooms
500 protein shake
700 ½ can mushrooms
Felt very weak this morning, didn't go to class, I was having dizzy spells so I just slept in. Still wasn't 100% when I went to the gym, but had a decent workout for how my body felt. Feeling better now that I got my workout in, but gonna take it easy for the rest of the day. End of the week so I weighed myself, down 2 more lbs, that will keep me motivated!
It is possible, however it seems to have been sufficient for me to continue gaining strength and at the same time loose fat. I don't know if how I felt this morning had something to do with my eating, I'm feeling 100% better tonight though. I'm new to all of this and appreciate any advice.
here's today...
AM
915 3egg whites, 2 servings of fruit
PM
1200 2slces turkey, mixed veggies
300 protein shake couple pieces of candy, post workout
530 slce ham, couple veggies
800 cookie
...wasn't very hungry at dinner, and a friend bought the cookie for me since i wasn't feeling well today, so I ate it. Grr, oh well.
Felt amazing today. Woke up around ten ate breakfast and headed to the gym. It's nice going to the gym at a small college early on Saturday morning when you weren't out late the night before. It was practically empty, only two or three other people...I love being able to just focus on what I'm doing with no other distractions. The squats felt great, my legs were really working, pushed right through them. Also, first time I've ever done the side bends and I really liked them, worked me a lot more than I thought they would. Nothing tomorrow then back to it on Monday!
It is possible, however it seems to have been sufficient for me to continue gaining strength and at the same time loose fat. I don't know if how I felt this morning had something to do with my eating, I'm feeling 100% better tonight though. I'm new to all of this and appreciate any advice.
here's today...
AM
915 3egg whites, 2 servings of fruit
PM
1200 2slces turkey, mixed veggies
300 protein shake couple pieces of candy, post workout
530 slce ham, couple veggies
800 cookie
...wasn't very hungry at dinner, and a friend bought the cookie for me since i wasn't feeling well today, so I ate it. Grr, oh well.
hey, if you're losing fat and getting stronger, then it's working. If stuff starts to stall, then you know you have to change something up.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
Maybe, we'll see. It's probably because the person teaching me everything I know is amazing. Definitely wouldn't ever be reaching any of these goals without him.
Wed Jan 30
Barbell Complex 6 circuits of 6 reps, then 5, 4, 3, 2, 1; 90 sec rest
1. Deadlift
2. Romanian Deadlift
3. Bentover Row
4. Hang Clean
5. Front Squat
6. Push Press
7. Back Squat
8. Good Morning
Everything felt good today. Workout went smooth.
I increased my food intake, realized I should listen to everyone and stop being stubborn.
AM
915 2scrambled eggs (the caf ran out or I would have had more)
1sm. orange, 1 glass skim milk
1115 3slces ham, 1cup steamed mixed veggies
PM
1230 protein shake, post workout
315 1can tuna, 1cup cherry tomatoes/carrot sticks, 1 glass water
530 3slces turkey, sm. side salad, 1 glass skim milk
AM
915 4egg whites, sm. orange, 1glass skim milk
1130 3slces turkey, veggies
PM
200 protein shake
300 oatmeal
630 went out for Indian- mixed grill( veggies, chicken, lamb, salmon), about 1/2 cup rice, slce naam bread
Saturday RE LOWER
Squats
45x8 65x8 85x8 105x8 125x8 135x8 145x8 PR 135x8 Barbell Reverse lunges with front foot elevated
65x8 65x8 65x8 Pull Through
60x8 60x8 60x8
CIRCUIT Sprinter Crunches x12 x12 V- Ups x12 x12 Toe Touches x12 x12 Saxon Side bends x12 x12
/CIRCUIT
food for the past two days... Sunday February 3
AM
100 2slces pizza
PM
1230 3scrabled eggs, 1 cup cherry tomatoes/cucumbers, 2 glass water
230 protein shake
530 protein shake, ¼ cup almonds
Monday February 4
AM
900 4 hb egg whites, ½ cup pineapple, 1glass skim milk
1115 sm chicken breast, mixed beans, 1 glass skim milk
PM
115 protein shake, ¼ cup almonds, ½ cup broccoli
415 protein shake
615 1cup mixed veggies, 3slces turkey, 1glass skim milk
Yesterday wanted to get in some cardio, only ran 2 1/4 miles. Gonna try to get back into running, we'll see how that goes.
Barbell Complex 2 circuits of 6 reps, 5, 4, 3, 2, 1
By Alwyn Cosgrove
1. Deadlift
2. Romanian Deadlift
3. Bentover Row
4. Hang Clean
5. Front Squat
6. Push Press
7. Back Squat
8. Good Morning
food log for past two days
Tuesday February 5
AM
730 4hb eggs, ½ cup pineapple, 1glass skim milk
1130 piece of flounder, ½ cup mixed veggies, 1glass skim milk
PM
115 protein shake, ½ cup broccoli/ cherry toms, ¼ cup almonds
430 protein shake
630 salad w/ turkey
Wednesday February 6
AM
915 4hb egg whites, sm banana, sm orange, glass skim milk
1130 3slces turkey, mixed veggies, glass skim milk, ¼ cup almonds
PM
330 grilled chicken breast, mushrooms tomato &pickle
700 protein shake
Thurs Feb 7
food log...
AM
930 4hb egg whites, apple, glass skim milk
1130 sweet&sour pork, carrot stix& cucumber (about ½ cup), ¼ cup almonds
PM
315 protein shake, < ½ cup broccoli
530 chicken breast, ½ cup spinach leaves& cherry tomatoes
food...
AM
930 4hb egg whites, ½ cup pineapple, 1glass skim milk
1130 2slces ham, ½ cup mixed veggies, 1glass skim milk, ¼ cup almonds
PM
400 protein shake
630 lg salad w/ ham, chicken, and turkey
nice pr, and it looks like you're doing an awesome job sticking with your diet.
Thanks. Yesterday when I was going for 140 the guy next to me was going for 130. My spotter happened to be his teammate and called him out... benching less than a girl And my diet is goin pretty good...being in college its a lot harder that I thought it would be to eat healthy... but I'm trying!
Squats
45x8 65x8 85x8 105x8 125x8 145x8 155x8 (PR) Barbell Reverse lunges with front foot elevated
70x8 70x8 70x8 70x8 Pull Through
60x8 60x8 60x8 60x8
CIRCUIT Sprinter Crunches x12 x12 V- Upsx12 x12 Toe Touches x12 x12 Saxon Side bends x12 x12
/CIRCUIT
Ice skating and going out dancing in heels last night and then walking a couple of miles to our CVS this morning before working out probably was not the best decisions on my part. Still felt pretty good, added more height for the reverse lunges and definitely felt the difference!
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
great work so far aLlsion really impressive lifting....quick question how you finding the circuit days you do? do you find they hinder your recovery at all? Just curious cause it seems like a great conditioning day may incorporate something like it myself!
Linear Mode
