JOURNAL: Week 1 Carb Cycling - 1.4.09-1.10.09

Monica Brant because I featured her workout in my blog and tried it this week.

This was my first week of Carb Cycling! I definitely saw some changes in my physique using both Carb Cycling and the Hardgainer's weightlifting principles. I noticed a HUGE difference in energy after my day off (I took two due to the dentist) in between lifting. Not sure if that was becuase of the "carb load" or the break in training...possibly both.

I still have 17 weeks until the local NPC comp, so we'll see. Every day that passes, I think I might be able to make it in time. We'll see! I should have my first posing suit in a few weeks. It is simple and will be for my progress pics. I'll have to have another made for stage, I'm sure.

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FOOD
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SUNDAY 1.3.09
900am: 1 c. coffee, 1 T creamer
1145am: 1/4 c. oatmeal, 6 egg whites, 1 yolk
215pm: 3 Thermo Burst, 1 L. Carnatine, 20g GNC protein
(I usually forget to post my supplements) **workout**
415pm: 40g GNC protein, L Glutamine, 1/4 c. raisins, 1/4 c. pecans
830pm: 2 c spinach, 4 oz chicken (at too late, totally forgot to eat)

MONDAY 1.4.09
745am: 1c coffee, 1 T creamer
815am: 6 egg whites, 1 yolk, 1/4 c. oatmeal
1115am: 6 oz chicken, 2 c spinach
20opm: coffee and creamer
330pm: EAS shake (17g protein)
430pm: 4 oz chicken, 2 c. spinach
**workout**
630pm: 40g GNC protein, 1/4c raisins, 1/4c pecans

TUESDAY 1.5.09
**No lifting today**
645am: 20g GNC protein, 1 slimquick, coffee & creamer
9o0am: 4 egg whites, 1 yolk, 1/4 c. oatmeal, 4 oz steak
100pm: 1 slimquick
130pm: cottage cheese, EAS shake
300pm: EAS shake
430pm: Pure Protein Bar (small one)
630pm: 4 oz steak, salad w/ olive oil, balsamic and garlic, 50g yam

WEDNESDAY 1.6.09
730am: 40g GNC protein, 1/2 c. oatmeal, 1 c. coffee & creamer
830am: 2 slimquick
1030am: 1/4 c. pecans, 1T raisins
1230pm: 4 oz steak, 50g yam, salad w/ olive oil, balsamic, garlic,
2 pieces Hershey dark chocolate
**dentist**
410pm: 1/2c. cottage cheese, 1T peanut butter, 12 wheat thins,
1/4 c. pecans & 1 T raisins
600pm: 1/2 c. whole wheat pasta, 4-5 oz chicken with organic spaghetti sauce
630pm: Fiber One Bar (sweet treat day)

THURSDAY 1.7.09
745am: 40g GNC protein, 1/2 c. oatmeal
900am: coffee, creamer
1130am: 1/4c. pecans, 1T raisins
115pm: 4oz chicken, 1/2c. wheat pasta, salad w/ olive oil, balsamic, garlic dressing
230pm: 20g GNC protein
**workout**
430pm: fruit smoothie at home - 40g GNC protein, frozen berries, fat free organic yogurt
700pm: 40g protein, 1T peanut butter, 1/4 c. oats, dash coconut, yogurt

FRIDAY 1.8.09
645am: 1/2c. oatmeal, 20g GNC protein
**workout**
830am: 40g GNC protein, Fiber One Bar
1115am: 5 oz meat (chicken and steak) with organic spaghetti sauce, 1/2 c. wheat pasta
salad with olive oil, balsamic, garlic, 1 t parmesan
230pm: Smoothie King Pineapple Surf w/ 40g Gladiator protein (I thought would be ok but
felt bloated and horrible afterward....not as good as I thought!!!)
430pm: 1/4c. pecans, 1T raisins
545pm: salad with olive oil, balsamic and garlic
700pm: 5oz chicken, brocolli, 1/2 c. brown rice, cream of broccoli soup (98% fat free), 1/2c milk
2 pcs Hershey dark chocolate
1 small powdered donuts
900pm: ***I broke*** I didn't get enough sleep last night and could tell all day with my workout in the morning and my being tired, I was starving and feeling that free day so much I could taste it and then I did....I had a few more powdered donuts before I went to bed.

SATURDAY 1.10.09 FREE DAY
Today was my free day!!!! And, it was awful! The free day is SUCH a good idea on ANY diet! I was so ready for it and less than an hour into it I was miserable!
I ate powdered donuts, Cheese Chex mix, Pan Pizza from Pizza Hut with ranch dressing, breadsticks with marinara sauce, Macaroni Grille Penne Rustica, bread, Almond Cake, a coke.
It was beautiful but mostly it was awful! I'm glad it's over and I'm back drinking my water, trying to wash all of that sugar and gross out of my system. Let me tell you how upset my stomach was from all that garbage and how tired and depressed I was today. Funny the correlation!!!

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WORKOUT
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Sunday 1.4.09 - Chest, Back, Delts
1. Incline BB Press: bar/10, DB 25#e/10, 30e/8, 30e/6, 25e/10, 25e/10
1. Assisted Pull up: 120#/10, 110/10, 100/10, 90/10, 1000/10, 110/10
2. Wide Grip Pull down: 70#/10, 80/10, 70/10, 80/8
2. Chest Press DB: 25e/10, 30e/8, 30e/7
3. Close Grip Chin Ups: 110/10, 100/8, 110/8
3. DB Shoulder Press: 20e/10, 20e/10, 25e/7
TOTALS: 400 calories in 60 minutes

Monday 1.5.09 - Glutes, Hams, Calves, Abs
1. Lying Leg Curls: 30#/10
1. Stiff Leg Deadlifts: 50#/10, 70/10, 60/10, 70/10
1. St Leg Raises: 0/10, 0/8, 0/6, 0/6, 0/6, 0/6
2. Walking Lunges: 20e/10, 20e/10, 30e/6
3. Glute Kickbacks: 80/6, 80/6, 80/6 (New machine at new gym - awkward)
4. Leg Press: 90/12, 140/8, 140/10 (New machine at new gym - awkward)
TOTALS: 320 calories in 50 minutes

Thursday 1.8.09 - Quads, Calves, Abs
1. DB Squats with heel up 25e#/6 (too much glute, not enough quad)
2. Leg Ext 100/7, 100/10, 100/10, 120/6
2. Oblique Dips with weight: 10#e/30e, 10#e/30e10#e/30e - was really sore after this!!!
3. Sissy Squats 0/8, 0/8, 0/6, 0/6
3. Seated Calf Raise: 70/10, 70/10, 70/10
4. Bulgarian Squat with foot on bench: 0/10 (awkward)
Tried to do regular abs and was still too sore from 3 days ago!
TOTALS: 277 calories in 40 minutes

Friday 1.9.09 - Monica Brant's Back Workout + Delts
1. Cable Rows: 60e/8, 60e/12, 60e/8
1. Upright Cable Row: 80/8, 70/12, 80/8, 70/8
2. Wide Pulldown (leaning back): 120/12, 140/10, 150/10, 150/8 (goes to show that dif gyms..)
3. Cross Grip Pulldown: 150/8, 140/10, 140/8, 130/8 (...feel differently regarding machines)
3. DB Shoulder Press: 20e/10, 25e/9, 25e/8
4. Rear Delt Machine: 50/6, 40/7, 40/6
4. Lat Raise w/ Arnold variation 15e/10, 15e/8, 15e/6
TOTALS: 480 calories in 1 hour and 10 min

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MUSIC
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I listened to a little bit of Little Big Town this week.

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PROGRESS PICS
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Ok, I'm freaked out to show you all so be nice. I know my posing needs work...this was my first attempt ever and I was taking this picture myself so no mirror. I also need a pair of heels so that I can learn to stand in them and pose with my toes out but in heels. I need a LOT of mass on my shoulders and back. Oh, and I cut my head off because my hair and face were frightening on Sat morning. I did see a lot of change after one week of carb cycling. You can find my before and after pic in a separate post.

Saturday, January 10, 2009

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THOUGHTS
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I loved this week's cycle. I felt really tired on Tuesday but I felt really strong by Thursday and Friday was an awesome workout! I was really tired though due to my own fault and not getting enough sleep on Thursday night.
I will continue to eat my meals, I have to work on eating on time...I am SO not hungry from all of this food that I'm forgetting to eat!
I will continue to take a day off after each set of 2 workouts!
I will continue another week of carb cycling.
I will work on fine tuning my carb cycling.
Bottom line is that I saw a lot of change after ONE week....took my progress pic on Sat morn and even see more changes after my free day on Sat when I was in the gym on Sun. I'm going to keep it up and I think I can make it to my May 9 comp goal!!!