JOURNAL: Week 2 carb cycling 1.11.09-1.17.09

Pauline Nordin

****************************
FOOD - Carb Cycling Week 2
****************************
Sunday 1.11.09 - Low Carb Day 1
830am: 6 egg whites, 1 yolk, 1/4 c. oatmeal, 1.5 cups coffee with 2T creamer
1230am: 2 oz beef, 50g yam, salad w/ 1/2T olive oil and balsalmic
230pm: 40g GNC protein
(workout)
500pm: 40g GNC protein, Fiber One bar (totally forgot about carb cycling at this point....That bar put me at about 60g carbs so I'm in the medium carb range)
730pm: Tuna can, salad, 20g GNC protein

Monday 1.12.09 - Low Carb Day 2
730am: 6 egg whites, 1 yolk, 1/4 c. oatmeal, 1 Thermo Burst
1150am: 3.5 oz chicken, salad, 50g yam
115pm: 3 Thermo, 1 L Carn
200pm: 20g GNC protein
(workout)
300pm: 1/4c pecans, 1/8c. raisins, 40g GNC protein
500pm: 4 0z chicken, 2 c spinach

Tuesday 1.13.09 - Low Carb Day 3
730am: 6egg whites, 1yolk, 1/4c oatmeal
800am: coffee and 1T creamer
1045am: 1c cottage cheese
130pm: 4 oz chicken, 50g yam, 2c spinach
430pm: eas shake
600pm: salad with 1/2 T olive oil and balsamic
630pm: 40g GNC protein
800pm: 4oz salmon. Broccoli

Wednesday 1.14.09 - High Carb Day 1
600am: 1/2pack nature valley bar, 4 egg whites, 1yolk, 1/2c oatmeal
920am: Cott cheese 15 wheat thins
100pm: 5 oz chicken, 100g brown rice, salad
300pm: coffee
500pm: 4 oz chicken, 100g brown rice, salad
630pm: EAS

Thursday 1.15.09 - High Carb Day 2
630am: 6 egg whites, 1yolk, 1/2 c oatmeal
800am: 1c coffee
1030: 5oz chicken, 100g rice, salad
1230pm: 3 Thermo 1 LCarn, EAS
(workout)
230: homemade fruit Smoothie
500: 5 oz chicken, 100g rice, 2c spinach
645: 1/4c pecans, 1T raisins

Friday 1.16.09 - High Carb Day 3
630: 6 whites, 1yolk, 1/2 c oatmeal
800: coffee
(workout)
930: 40 g protein, nature valley bar
100: 5 oz steak, 100g rice, salad
**My dog ended up having surgery on this date and my husband and I were emotionally exhausted. We started our free day early and planned to end it early but I was so full on Saturday that I didn't eat a healthy dinner as planned**

**********************************************************************
WORKOUT - Hardgainer...tried 5x5 for my last 2 workouts and loved it!!!
**********************************************************************
Sunday 1.11.09 - Back & Delts
1. Smith Shoulder Press: +20/10, +30/6, +30/6, +30/4
1. Close Grip Pulldown: 110/12, 100/10, 100/7, 100/8
2. Pulldown (backward): 70/12, 80/8, 70/12, 70/10
2. Lat Raise DB: 10e/13, 10e/10, 10e/10, 10e/12
3. Cable Shoulder Pull IN 10e/8, 15e/8, 15e/8, 20e/8
3. Cable Shoulder Pull OUT 20e/8, 20e/8, 20e/6
4. Close grip pull down: 90/6, 80/10, 70/12
5. DB Shoulder Press: 20/12, 15/8, 25/6
TOTALS: 1 hour 10 min, 570 calories

Monday 1.12.09 - Glutes, Hams & Calves
1. Low Back Ext: 0/20, 0/20, 0/20, 0/20, 0/18
1. Leg Press w/ High Feet: 165/10, 165/10, 180/10, 195/10, 210/8 **start heavier
2. Good Mornings: 50/10, 50/10, 50/10, 50/10
2. Seated Calf Raise: 70/10, 70/10, 70/10, 80/10, 80/8
3. Straight Leg Deadlifts: 70/10, 70/8, 70/8
3. 1 Leg DB Standing Calf Raise: 40e/8, 40e/8
4. DB Squats: 35e/10, 40e/10, 40e/8
TOTALS: 1 hour, 400 calories

Thursday 1.15.09 - Chest, Back & Delts
1. 1 Arm Pulldown: 180/5, 200/5, 200/5, 180/5, 200/5
1. Lat Raise DB: 15e/5, 15e/5, 15e/5, 15e/5, 15e/5
2. Press Mach (plate-loaded): 70/5, 80/5, 80/5, 80/5, 70/5
2. DB Shoulder Press: 20/5, 25/5, 25/5, 25/5, 25/5
3. Upright Row Cable: 90/5, 80/5, 80/5, 80/5, 80/3 (neck hurt)
3. Pulldown w/ Med Grip, leaning back: 170/5, 160/5, 160/5, 160/5, 160/5
4. Close grip pulldown: 160/5, 170/5, 170/5, 160/5
4. DB Fly Flat Bench: 15e/6, 20e/5, 15e/5
TOTAL: 1 hour, 430 calories

Friday 1.16.09 - Quads & Abs
Leg Ext: 110/5, 130/5, 150/5, 150/5, 160/5, 160/5 (so heavy it hurt my shins)
Sissy Squats w/ DBs: +25e/5, +30e/5, +40e/4, +30e/4
Smith Bulgarian Lunges: +50/5, +70/5, +90/5, +90/5, +90/5
DB Squat w/elevated heel: +30e/5, +40e/5, +40e/5
Decline Abs 0/10, 0/10
(TMI, but I was cramping really badly this day so I quit on the abs)
TOTALS: 45 min, 300 calories

********
MUSIC
********
I need some new workout music. I have been putting my iPod on shuffle recently. I will search on iTunes today for some fresh tunes.

******************************************
INSPIRATION & THOUGHTS for the week

******************************************

Pauline Nordin

This week, I did not take a progress pic. I will take them every two or three weeks. We had a rough week/weekend with our sick puppy and having to have him in the hospital for surgery. So, sometimes things ocme up and something has to give. In this case, progress pics weekly had to go so I'll try to take them every 2-3 weeks.

I asked Pauline Nordin for advivce this week and she gave me some!!! She has a line of products AST Sport Science and was willing to give me advice on supplements. She also looked at my progress pics for advice. I have to tell you I am a bit disappointed and also encouraged at the same time from all of hte help that I have recieved. There are so many competitors who have offered me advice and help. I am SO glad that I posted my progress pic becuase I'm getting a lot of great feedback and help, but I'm disappointed at what I'm hearing. Yes, I have the right shape and I'm "lean enough" to compete at 16 weeks out but I'm too tiny for figure right now :(

Again, I appreciate all of the help tremendously! I need the advice of seasoned competitors and bodybuilders to tell me where I'm at and give me advice to get where I want to go. But, I don't want to hear that! We don't always like the truth. I am also encouraged though because I know to get where I want to go, I have to build more muscle. I know what I need to do. I know that it's possible for me to compete and do it well, but I will have a lot of work ahead of me...not just cutting but building muscle as well.

Pauline gave me some great supplement advice and the "truth" that I am too small for figure right now. She also told me, like others have, to eat more! I'll have to eat more protein in order to gain the muscle I need. So, hopefull with her help and the help of others I will be able to put on the muscle mass needed to compete with the big dogs :)

******************
ADVICE NEEDED
******************
I'm working now on trying to decide if I should go ahead and compete in Bikini this year or wai until I have built enough muscle mass to compete in Figure next year. I am not sure if I can truly build enough muscle if I am losing fat at the same time and carb cycling. So, if I am getting leaner or I get lean and stay lean, will I be able to put on as much muscle? I'm not sure. Also, do I know where I need to add muscle if I'm not leaning out. It's hard to think of adding more mass to my lower half when that is the hardest to lean out and that means I'll be going UP sizes of clothes if I don't lean out first. Any advice in this area is really helpful right now. Thank you all who are helping me out!!!