Progress Pics

November 13, 2009

This is my first butt pic so please be nice :) I plan to show my befores (which are GREAT befores..if you know what I mean) when I have a great after...this will be the in between. It's funny that you can see my left arm in the middle picture has a "farmer's tan" or "driving arm" from driving so much lately - including the 5 hour drive to get there on my business trip....all the way in the sun. Oops!

I feel as though I've maintained the last few weeks which I know is a great thing...it's hard to maintain, but as hard as I've worked I hope to see more results. I have done it to myself though...last week was so rough at work and with my final masters paper due and being called out of town last minute on a business trip, it was all I could do to stick to my diet and get some sleep. I will do a better job next week as my masters paper was turned in and I can spend those extra hours in the gym!

Check back with me in a few weeks.

Progress and Update

October 26, 2009

Yes, that's an ugly bruise from lifting....I banged a weight into myself....and that's what happens!
I must say that I'm not proud of my results this last month...I've maintained! I did really well the week of my brother's wedding, but the 2nd week of my husband's homecoming....I cheated...a LOT. Once I started, I didn't stop. I tried all the good food in Chicago and was a really, really bad student at that point. My trainer would be and probably is disappointed. As soon as I got home, I got back on track from day 1 and I have maintained my weight loss, but obviously the progress I could have made....I didn't. It was a waste of a month because I'm still maintaining. You can see if you compare my progress pic with the last few that it's pretty similar.

I'm also struggling with my back still. It got worse than it's ever been last week, but then it got better. I think being in the car on my business trip all week did the most harm, so I think that's why I'm feeling better now that I'm home. I'm not sure. I did well last week on my business trip and stuck to my diet but missed 2 cardio workouts due to the amount of hours I was working. So, again, back on track this week. I'm not being too hard on myself for the past, but am using it as a reason NOT to cheat at all and NOT to make any excuses TODAY....or TOMORROW. I can excuse last week, but I can't excuse today.

I have an MRI scheduled today. Hopefully I'll get some answers, but the best thing is that I'm starting to feel better, finally...so let's hope that progress in the right direction (healing) continues!

A peak at our Chicago trips...



A peak at my brother's wedding.....

Progress

* Thursday, September 24, 2009 *
Yes, my hair is straight-ish! Thought I'd change it up a bit w/ the Chi ceramic flat iron!

Progress is going to my brother's wedding, with all of my family there, eating out every meal and sticking to my pre-cooked meals and workouts!!!! I am really proud of myself for sticking to it and doing so well! Everytime throughout this process that I have done something I never thought I could do, it has been great! I'm learning so much about what I'm capable of and it's awesome!

I also felt awesome at the wedding. I didn't feel bloated or controlled by food. I didn't feel pissed that my clothes wouldn't fit. I didn't have to dress around the possibility that I might eat carbs and get so bloated that I'd have to cover up. I felt great. I didn't have to wear Spanx to the wedding and I felt comfortable in my own skin at the alter and in all of the pictures. It was a great experience AND I know that I only have further to go in my leaning out and will only feel BETTER in the coming months. What a cool place to be??!!!

I did discover that when I'm tired, it's like being drunk and I lose my ability or ease to control what I eat! I was drunk dialing Domino's when I got home! I'm trying not to beat myself up but good grief it was like an out of body experience and when I woke up the next day I couldn't believe what I'd done. Moving on.....

The only pic I have so far of the wedding week - at the rehearsal dinner with my brother!

UPDATE & Progress Pics

September 10, 2009

May 7, 2009 * June 3, 2009 * September 10, 2009

May 7, 2009 * June 3, 2009 * September 10, 2009

I spaced this morning and turned the wrong way....oops!

I'm seeing some GREAT changes lately...the last few weeks. I don't think I'm quite ready to post my back shots yet. It's looking much better (my ass that is) but not quite there yet.

I thought it'd be fun to show how far I've come since May b/c there are some SERIOUS changes since then. I'm loving taking these 2 week pics b/c it's easy to be in denial but when looking back I can't help but think NEVER again!!!

I'm hoping to be ready by April! We'll see...I'm taking it one week at a time. I really thought this process would be quicker but I'm learning how it works and I'm learning about myself and I wouldn't change this experience for anything ! It's been great! No more time to bulk before the show, but I'm adding muscle and strength while cutting so I think I'll be ok! I'm stoked about my shoulders so I'm thinking by April, I won't be disappointed in my size, but we'll see!!

I had my first refeed this week. I was terrrified!!! I was freaked out to eat carbs at each of my six meals yesterday! I even emailed Erik after Meal 2 and asked him if I really had to finish out the day! Really??? I didn't notice a fatty staring back at me in the mirror this morn! I am so amazed that I didn't look bloated all day or today after that! Again, I'm learning SO much about this whole process!

Off to do my cardio....yuck!!! Good news is that I'm wearing shorts to the gym. Crazy for ME to wear SHORTS! I'm feeling really good and can't wait to see even more changes!! I'm so excited!! Can you tell?

Progress Update

7/11/09 * 8/27/09

7/11/09 * 8/27/09

I haven't done a before and after in a while. I don't see that many changes, but a few...it's happening. I am a little pink from the tanning bed...trying to get tan for my big brother's wedding in a few weeks. We'll see if I can get tan enough by then! I am seeing a difference in my quad sweep/size on the side shots and I'm seeing my shoulders pop more and my waist a bit trimmer in the front shots. I feel like I just can't get the fat off my middle and lower half!!! I can't wait to see the finished product months down the road. I will be amazed I'm sure and feel like I'm in someone else's body - or maybe I feel like, finally, this is the body I always thought I had! I wonder when the cellulite will disappear! Ugh...I have a ways to go!!! I'll just keep trucking along!

I'm finally down to 151....After bulking I got up as high as 167, so I'm down to 151. Haven't moved the scale too quickly but I have seen changes in the way my clothes fit and inches. The last month or so I've lost 2 inches on my butt and an inch on my waist....not too much but noticeable. I still feel really strong in the gym and feel like I'm gaining strength/mass, definitely maintaining my hard-earned muscle and I'm still losing fat on top of that! So, I'm getting the best of both worlds...and I'm rarely hungry.

My back is getting a little better. I'm feeling much better than I was a month ago so it's healing...takes time!!!! Let's hope that's it for sports injuries for a while!

Thanks so much for all of your support!! I'm really excited about getting even leaner and I can't wait to see a 6 pack!

Habits and Update

Today, August 23, 2009 about 8 p.m.

I have been lazy lately with blogging....I'm sorry!!! I took this photo an hour or so ago and thought I'd at least give you a bit of an update. I have been wondering lately if what I'm doing now is becoming a habit or if I'll be so sick of it next year after my comp that I'll rebel and go back to my old ways...say it ain't so! I really hope this is becoming a habit for me.

I can see me later in life with kids, packing up my lunch and snacks and packing up lunches and snacks for my toddler(s) to go out on the town for the day. We'll see. I hope that I don't make my kids crazy with all of my obsessions and preoccupations about weight. That's a topic for another day...moms who have any advice about this....please share!!!

Still truckin' along on my plan with cutting. I'm seeing changes, slowly but surely. Erik has me with no cheat meals for 2 weeks to try to see more results. I really think my cheats were affecting my results. I decided to change my mental theory on them. Rather than planning for them all week and really feeling like I deserved everything I'd craved ALL week in one sitting, I'm not planning a cheat at all, but rather waiting until I truly crave something and if on a training day (a day I can have carbs) and it's been at least a week....if I truly cannot live w/o it...I'll have a CONTROLLED cheat....really truly controlled!!! This is a work in progress for me! But, I'm doing better and as I always say...life is a journey!

Those of us who do this are crazy, yes, but motivated and we keep our routine day in day out, week in week out, month after month, some year after year. I think that exercise is a part of my life now that I could not live without...well, I should say lifting....I can probably live without cardio. Though I think I will get a bike during or after this comp and may enjoy road biking...we'll see. I hope that this diet will also be part of my life after this comp. It is quite easy to keep it up...maybe with a little bit more relaxation and some family dinners that aren't on my "plan."

MY BACK - It's getting better though it's not totally better yet. I had an xray and found out it's musculature, so glad to know there's nothing wrong with my spine or discs!!! But, as you all know, sports injuries take time to heal and I'm working on healing right now. It just takes time and Erik has been great about adjusting my workouts to do what doesn't hurt for the time being....don't get me wrong....my new workouts are kicking my BUTT!!! WOOHOO!!! LOVE IT!!!

Keep up your routines and make them habit!!!

Progress Pics (A Little Late)

June 4, 2009 ~ July 11, 2009
Sorry these are backwards! I'm really bad at getting the same shots each week.
I can definitely see the difference a few pounds makes in my abs!! Woohoo!!!

So the last few weeks have been crazy. My parents were in town to visit, my mom for 2 weeks because she's a teacher and can do that over the summer. As you all know I'm also busy working full time and getting my masters! My trainer has added in a few more cardio sessions (not many) but I haven't been religious with getting them done this last week. I am proud of my progress because I cheated a few more times than I should have while my parents were in town and for my birthday and I haven't done all of my cardio, but I still have results!!!!

June 18, 2009 ~ July 11, 2009
Don't pay attention to my mean farmer's tan! I'll have to get rid of that before my brother's wedding in September!!

I'm down another couple of pounds. I'm 2 pounds or more lighter than my last pics in each of those photos as of today! Woohoo! So, I'm still seeing progress, even though I have not been as strict as I know I should have been! I know that I could be seeing more results if I was sticking to the plan more diligently....next week! I will also be out of town for around 9-10 days coming up so that will be a bit of a challenge, and I'm thinking I might skip my cheat today to make up for it. It's been 9 days or so since I've had a cheat and I'm doing ok! I have weak moments, but they pass!

June 18, 2009 ~ July 2, 2009 ~ July 11, 2009
Not feeling this most recent pic of me on the far right...looks like my hips are a bit softer than in weeks prior. I'm not sure if it's the angle or what! I'm at least 2 pounds down from the other 2 photos, so who knows. I feel better and know I'm losing, even if my photos aren't worthy of a magazine and even if I'm not ready to get on stage yet!

I'm really having peace about this whole transformation process. It is SUCH a process! I'm enjoying the process. I'm learning that I can do it and that it's not that tough. I'm leaerning so much about myself and resisting temptation. It's a crazy thing to know I CAN DO IT! I'm gaining the tools I need for later in life to maintain my weight the healthy way and teach those tools to my future children. I'm learning that it takes a great deal of time to lean out at this point but that it CAN be done if you stick to the plan.

THANK YOU EVERYONE FOR YOUR SUPPORT! IT MEANS THE WORLD TO ME!!

Inspiration.....Me???

June 18, 2009 ~ in a hotel for work....excuse the background!
Please also forgive the morning hair and no makeup ~ it was 6 am and this is right after getting out of bed at my hotel (I was traveling for work)!

I was at the gym the other day and a man asked me a question about working out....this happens now and then. I usually refer people to the BFL book or answer their questions about what I do, if it relates or if I can give a short answer. This time, though, he said to me that he works out harder when I am in the gym because he always sees me busting my a$$!!!

Me??? Inspiring others to work harder in the gym??!!! That is the coolest thing!!!! So, think of that while you're in the gym ladies, even if others don't say it....they may be thinking it! It's nice to know that not only am I doing a great thing for myself by being at the gym, but to know that I may be motivating others while there is just icing on the cake...no, no icing at the gym :(.

I'm pretty happy with my results so far with Lean Bodies Consulting. I wish they had come faster, of course. And, I feel like had I worked harder or been stricter with my diet or cheats that it would have come faster. Regardless, I'm looking forward to the next few weeks of continued results during this cut. Thanks so much for all of your support! I truly appreciate it.

And, the BFL Challenge that I organized for the wives is starting on Monday!!!! If anyone wants to join with us for the fun of doing a challenge, it starts Monday, June 22, 2009!!!

Progress Pics - Another 2 weeks

Left June 4 * Right June 18

Left May 21 * Middle June 4 * Right June 18

I added an extra picture because of my "stance" I changed it from week to week by accident!

I apologize for the background in these images...I was out of town for business when I took them. I had to adapt. I did the best I could without a camera tripod, using the counter in the hotel room!

I am so excited about my results this 2 weeks. I really see that my waist is trimming. My thighs are leaning out a bit, but I have a ways to go before my jeans will fit. I'm still one size up in my jeans and pants for now. I'm getting much closer though and I'm pretty confident that I will be able to wear my pants again once I lean out. I know I have bulked up a lot in my lower half but I'm hoping that I still have a lot of fat to lose so I can wear my old clothes again soon!!!

I was really worried about my results this week because after my cheat meal last Saturday (full of carbs and sugar as usual) I gained 9, yes NINE, pounds overnight. I'm sure it was only water weight but I've never heard of NINE POUNDS OVERNIGHT!!! Every day after, it was slowly coming down, 2-3 pounds a day but part of my brain said, OMG...I ruined it in one meal!!! I talked to my trainer and he's perplexed as well, it seems. He thinks it might be hormonal....he's probably right! The human body, especially the female body, is amazing!!!

PROGRESS PICS - Another 2 weeks

Excuse the red tummy on my pic on the right from today...I took it right after I got out of bed, hence not showing my face!! :) I do see a wee bit of a difference in my stomache looking a bit flatter! Only time will tell.....keeping it up!!!

Photos on the LEFT were taken 2 weeks ago, today, on 5.21.09 and the ones on the RIGHT were taken today 6.4.09

This has been a crazy week so I apologize for my photos this week sucking!! My BFF suggested that i get a camera tripod...it's on my list of things to go get but haven't done it yet. So, like the past few weeks I have been stacking up books on a dresser and making it work. So, I apologize for the pics being a bit of different sizes this week and my side shot was a different stance also - leg out vs in! Sorry! You can see that there was a bit of a difference though. I had an extra cheat meal last week due to circumstance (those of you who know me personally know what was going on...but not internet-worthy info). And, this week LBC changed up my workouts and diet and "kicked it up a notch" which is awesome! I know I will see even better results coming up!!! I'm excited! The numbers on the scale and the measurements are not that drastic, but I feel and look better. I'm still gaining muscle mass and getting stronger while I am also cutting...so it is the best of both worlds!!!

Progress Update - 4 Weeks with LBC

Far Left is Just before my injury (I gained a bit more weight...5 lbs probably after that before starting with Erik 4 weeks ago)
Middle picture is 2 weeks ago and FAR RIGHT is today (after 4 weeks with LBC) 5/21/09

Call me crazy, but I see the transformation after in the last 2 weeks above.
The pic on the left is from less than 2 weeks ago and the one on the right is from today 5/21/09.

I promised progress pics a month ago!!! So, here are some of them. It's been four weeks with LBC and I've lost about 10 pounds since my highest weight this year in 2009. I just updating my second bi-weekly and sent it to my coach, Erik.

If you don't remember, I started bulking mid-January and I tried it on my own, gaining too much fat for the amount of muscle I put on. I then, decided to work with LBC and I got injured. I took almost 2 months to get my writes to where I could get back in the gym and now I'm still almost healed again. I still have limited strength in my right wrist which limits me in the gym but I'm doing the best I can!

I am losing at a pretty slow rate of about a pound a week with LBC but I am also gaining strength while cutting!! It's amazing! I'm increasing my weights on a lot of exercises while I'm cutting. I'm not ridiculously exhausted...in fact a feel pretty good most days, even though I'm "dieting" or "cutting." I'm trying to remind myself that the slower the better to maintain my muscle mass that I've worked SO hard to gain!

Stay tuned for more great cutting!!! (Then back to bulking!)

Plans are still to compete in 2010. And, my plan to get my priorities in order have worked well!!! I think I'm getting a B in this current masters class...no more 4.0 GPA which was part of my plan for backing off that and realizing that I don't have to have a 4.0 in order to get my masters. I want to get my masters while having a life and still giving to my husband, my job, my fitness and myself and rathan fully cutting one out...I realized that there was another way to balance. I don't have to be perfect at everything!!! So, I spent a bit less time, energy and stress on my masters and it was much more manageable!! Can you believe it? I can let go and not worry about being perfect!!! I'm working on adding that into all aspects of my life! It's coming along! Thanks al for your support!

JOURNAL: 2.8.09 - 2.14.09 WEEK 3 BULKING

Allison Ethier is my motivation and inspiration this week. She has been so gracious helping me with information on trainers. She works full time, has a husband and child and also is a successful competitor. She just won the Bodybuilding.com Spokesmodel contest and she is competing at the Arnold in a few weeks! She's a true inspiration!!!

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FOOD
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Sunday 2.8.09
Water 1 Gallon
730: 8whites, 1.5T Peanut butter, 1/2c oatmeal
1115: 6 oz salmon, 60g rice
23o: 9 oz abs diet Burger w/ organic ketchup & mustard
500: 1 orange
530: 6 oz salmon, 50g rice
630: 40g GNC protein
930: 40g protein casein

Monday 2.9.09
Water 1 Gallon
730: 8 whites, 1/2 yolk oops, 3/4c oatmeal, 1.5 T Pnut butter, 150 B, 1000 C, zyrtec, 1hydro
1100: 6 oz salmon, 125g rice, 1 hydro, bcaas
*wkout*
200: fruit Smoothie 50g, L glut, bcaas
500: 6 oz chicken, 50g rice
800: 40g whey protein

Tuesday 2.10.09
Water: 1 Gallon
730: 10 whites, 3/4c oatmeal, coffee, 150b, 1000c, 1hydro, zyrtec,
1130: 6 oz tilapia, 100g rice
100: 20g whey, 2 scoops cell tech creatine, Bcaas, l glute, 1hydro
**wkout**
230: 40g fruit Smoothie
530: 6 oz chicken, 100g rice, salad w/ olive oil
730: 20g protein
1030: 40g casein protein

Wednesday 2.11.09
700: 9 whites, 1/2c oatmeal, 1T peanut butter
900: coffee w/ 2T creamer
1130:6 oz tilapia & chicken, 70g rice, 2scoops creatine
500: 150g wheat pasta, 12 oz spaghetti
900: 40g casein protein

Thursday 2.12.09
800: 8 whites, 2T peanut butter, 3/4 cup oats, 150b, 1000c, 2thermo
900: 1 scoop creatine, 20g EAS
1030: 40g protein fruit Smoothie, 1 scoop creatine
120: 6 oz tilapia, 80g rice
5oo: 9oz spagetti, 120g wheat pasta
700: cheated cookies - (tired - see blog post about sleep)

Friday 2.13.09
730: 9 whites, 3/4 oatmeal, 150b, 1000c,2thermo, zyrtrc
900: 1 scoop creatine, 20g whey
**wkout*
1100: 40g protein and creatine Smoothie fruit
1200: l glute, bcaas, b, c, pain med, 1hydro, flax oil
200: 5 oz chicken, 100g rice
515: 5 oz chicken, 100g rice
530: l glute, bcaas, fish oil, pain
700: cheat cookies

Saturday 2.14.09
730: 7 whites, 1/2c oats, 1T peanut butter
830: 1 scoop creatine
**wkout**
930: 1 scoop creatine, 40g protein with fruit smoothie

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WORKOUTS - resting 1.5 min between sets
**********************************************
Monday 2.9.09 - Chest & Tris
Chest: Hammerstrength Press: 50/12, 60/10, 90/5, 90/5, 90/5
Pec Deck: 75/4, 75/5, 75/5, 75/5
Incline DB Press: 20e/10, 25e/7, 30e/4, 30e/4
Decline DB Press: 30e/4, 30e/6, 30e/6
Tri: Str Bar Cable Pulldown: 80/5, 90/3, 80/7, 80/6, 80/6
Tri Ext machine: 60/7, 60/10, 70/6, 70/6
Overhead Rope Cable: 60/6, 60/8, 60/5
TOTALS: 450 calories (right wrist still hurting)

Tuesday 2.10.09 - Hams/Glutes
Seated Leg Curls: 80/10, 100/5, 100/5, 100/5
Stiff Leg Deadlifts: 90/10, 100/7, 105/6, 105/6, 105/5
Walking Lunges: 30/20, 40/20, 50/12, 60/10 **start at 60BB next time
Smith Squat (deep): 50/10, 70/8, 90/5, 90/5
TOTALS: 420 calories

Thursday 2.12.09 - Shoulders and Abs (rushed)
D Ring Shoulder Press: 30e/12, 40e/6, 40e/6, 40e/6, 40e/6
Cable Rope Front Raise: 30/5, 30/8, 30/8, 30/8, 30/8
Upright Row Cables: 70/8, 80/7, 80/6
DB Lat Raise: 12e/12, 12e/12, 3 more sets to failure + 3 more for Left side
Oblique Dips: +10/20 e side, +25/10, +25/10
TOTALS: 320 calories

Friday 2.13.09 - Back/ Bis (right wrist still hurting w/ bis)
Back: Wide Asst Pullups: -70/8, 70/8, 65/5, 65/5
Wide Str Arm Pulldown: 40/6, 40/6, 40/6, 40/6
Close Grip Pulldown: 85/6, 85/6, 85/6, 85/6
DB Bent Over Row: 40e/5, 45e/5, 40e/5,
Hammerstrength Lat Pull: 25e/6, 30e/6, 30e/5
Bi: DB Curl Standing: 20e/7, 20e/8, 25e/3, 20e/8
Hammer DB Curl: 20e/5, 20e/4, 20e/5
St Bar Cable Curl: **rt wrist hurt too bad
Curl Bar Cable Curl: 30e/4, 30e/6, 30e/6, 30e/6
TOTALS: 400 calories

Saturday 2.14.09 - Valentine's Quads
Squats: +50/8, +80/8, +100/5, +100/5
Step Ups: +30/7, +20/8, +20/8, +30/5
Leg Press: 180/8, 180/8, 180/8, 200/5
Leg Ext: 150/10, 165/6, 150/8, 150/6
Singles: 60e/6, 60e/6, 45e/8
TOTALS; 375 calories

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PROGRESS PICS
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I have put on about 4 pounds in the last 3 weeks of bulking and that is too much!! Women can usually put on about .25 lbs of muscle per week which is about a pound a month so I've put on 3x as much fat as muscle if the scale is right. Now, some of that is problaby water since I did start creatine. Regardless, I am lowering my protein intake for next week and thus lowering my calories. You can tell in this picture that I have put on some weight....so it took a lot of guts to put a picture on my blog of me heavier!

This week has been interesting. I learned the important of sleep. I always get at least 8 hours of sleep and this week was the first time I was truly sleep deprived and so by Thursday, I was so tired that I caved!!! Then by Friday I just got discouraged because I'm putting on so much weight!

Please don't mind my doo-rag that I am wearing as I'm just getting home from the gym.

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DECISIONS
******************
See above where I decided to lower my protein.
I think I have also narrowed down my decision on a trainer for nutrition and training.
I'll let you know as soon as I have signed up with him and made my decision!
I need help to put on as much muscle as possible with as little fat.

Before and during...not after

Is there ever an after? After for me will be on stage and then there will probably be another competition later that is another after. So, for now this is BEFORE and DURING....I have a lot more work to do. And, thank you to my friends who convinced me to put this online...SO SCARY!!!! You know who you are....

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!!!