Hi everyone!
I am new to the board, but not that new to LC or to the gym. In any case, I am just getting off the ground with a serious weight-training program. I`m also sticking to a rigorous diet plan (outlined below). The plan is based on a women's fitness/figure bodybuilding pre-competition plan. I`m aiming to get in high gear by the end of August, so I`m going to be whooping my own butt until then (with a little help from my workout partner of course... )
I`m going to try to keep my workouts posted here and I want to get some pics up as soon as possible. Keep in mind that these are going to be before pics!!

Food (this is the same every day, but note carb-meals on Tues and Fri):
Meal 1:
1 scoop 100% egg powder + 6 oz. L/C chocolate milk
OR
3 egg whites + 1 whole egg + 3 oz. very lean meat.

Meal 2:
1 scoop muscle provider and 12 oz water

Meal 3:
5 oz very lean meat
1-2 cups veggies

Meal 4: same as meal 2

Meal 5:
5 oz. very lean meat
1-2 cups veggies.

Meal 5: Tues/Fri
6 oz. sweet potato
1 cup oatmeal
4 oz banana

YESTERDAY's workout (since I didn`t post then....)
Shoulders/Triceps/Cardio

Hammer Strength Presses: warm up ___bar__ 1 x 12 ~ __30lb_ 1 x 10 ~ __40lb 1 x 8 (F) ~ __50lb_

DB Side Lateral Raises: 1 x 10 ~ __12lb_ 1 x 8 ~ __10lb__

Upright Rows: 1 x 8 ~ __25lb__ 1 x 8 ~ __30lb__
superset w/
DB Shoulder Presses 1 x 8 ~ _25__ 1 x 8 (F) ~ __30__

Rear Delt DB Flyes: 1 x 10 ~ __5lb__ 1 x 8 ~ ___8lb__

Pressdowns: 1 x 12 ~ _40___ 1 x 10 ~ __50_ 1 x 8 (F) ~ _60__

Skullcrushers: (db) 1 x 8 ~ __10___ 1 x 8 ~ __10___

Strive Triceps Extension: 1 x 8 ~ ___15_ 1 x 8 ~ ___15___
superset w/
Bench Dips 1 x 8 ~ _bodyweight_ 1 x 8 ~ _bodyweight

Cardio: Elliptical Time __35 minutes__ Distance ___?__ Calories 247


TODAY:
Cardio--TBD

Forgot to note supplements....oops!

In the morning with Meal 1:
2 Alleve
1200 mg. Flaxseed Oil
2 Bev'ly Int'l "Lean Out"

w/ Meal 3:
2 "Lean Out"

post work out, pre-meal 5:
1/2 bottle IsoPure (protien recovery drink)

w/ Meal 5: (except on carb days)
2 "Lean Out"

Thats it for now!

What up Dog?

Welcome to the forum ... Keeping a gym log is a great idea ... Accountability goes a long way.

Your nutrition plan looks solid, and your tri/delts workout looks good too ... Did you press 30 lb. dumbbells or 15's for your shoulder presses? If it was 30's, I want some of what you are on.

Looking forward to seeing more of your posts.

Yeah...it was 15 for the shoulder presses. Ooops-- guess that was a secretarial goof. Thanks for the welcome Trainerdan. Nice quote by the way!

Ok--- food for yesterday:

M1: (6am)
3 egg whites
3 oz. lean turkey
2 lean out; 2 alleve; fiber supplement; 1200mg flax

M2: (11am)
1/2 Carb wise bar (10 g protein, 120 cal)

M3: (2pm)
2 cups mixed greens w/ red wine vinaigrette
5 oz grilled chicken
2 lean out

M4: (5pm)
1/2 carbwise bar

M5: (9:30pm)
5 oz buffallo steak
1 1/2 cups steamed brocolli w/ 1tsp olive oil
2 lean out
1200 mg flax oil

GYM:
25 minutes cardio

That`s it!!

Trainerdan, it was actually a superset of upright rows and military presses with a barbell.
The first set (8 rows, then 8 mil. presses) I used a 25 lb barbell, and then a 30 lb barbell on the second set.
As far as what I`m using...it`s sheer will, baby.

Pardon my confusion. My brain is addled with dreams of cakes. The cravings are the worst.

Hi!
So, here was yesterday's workout. I took a rest day today. Tomorrow, legs. Also, I weighed in yesterday-- no changes, but I think that`s ok since I`ve actually increased my calories on my diet plan in conjunction with my workouts. I`m hoping that means more muscle, less fat, but pics will tell!! My before pics are coming--- just having some technical difficulties.

Back/Calves/Abs/Cardio


Narrow Pull ups: 1 x 8 ~ ___60__ 1 x 8 ~ ____80__ 1 x 8 (F) ~ ___80__

One Arm DB Rows: 1 x 10 ~ __15___ 1 x 8 (F) ~ _15___

Wide Pulldowns: 1 x 10 ~ __80___ 1 x 8 (F) ~ _80__

Standing Calf Raise: 1 x 15 ~ _10lb DBs__ 1 x 15 ~ _10lb DBs_

Seated Calf Raise: 1 x 15 ~ __25___ 1 x 15 ~ __25_

Ball Crunches: 1 x F ~ BW 32 1 x F ~ BW 16 1 x F ~ BW 30
(total exhale, hold peak 2 secs)

Cardio: Time __25 minutes______ Calories ___210____



FOOD:

M1:
1 scoop 100% Egg w/ 6 oz LC Milk and 1 tsp chocolate syrup
2 alleve
2 lean out
1200 mg flax see oil

M2:
1/2 Carbright bar

M3:
MetRx Shake

M4:
1/2 carbright bar

M5: (carb night!!)
1 cup oatmeal
6 oz sweet potato (babyfood! )
Small Nectarine
1 skinny cow ice cream sandwich


Ok-- Till next time!

So here is the leg workout...
I had a bit of a diet slip on saturday night. The munchies at the restaurant overwhelmed me, and I slipped, but I will make up for it this week....no slips this week!! <fingers crossed>
It`s going to be tough because I have to travel for work on Friday, and then have a family event in Albany on sunday. It`s soooo hard to stay on track when I am out of town, away from my gym and my own refrigerator. Must stay focused.......
I think I`m going to paste a pic of one of the female BBs that I like on the inside of my make-up compact that I keep in my purse as a reference when I start to feel tempted by baked, fried badness.....

Bring it on!!

-dogbone

Legs

Squats: 2 sets warm up __bar___ 1 x 10 ~ _50__ 1 x 8 ~ __70__ 1 X 8 (F) ~ __70___

Leg Press: 1 x 12 ~ __150___ 1 x 10 ~ 170 1 x 8 (F) ~ 185

Leg Extension: 1 x 12 ~ _50_ 1 x 10 ~ _50__ 1 x 8 (f) ~ __60_


Lying Leg Curls: 1 x 8 ~ _50_ 1 x 8 ~ _70__

Seated Leg Curls: 1 x 8 ~ __50___ 1 x 8 ~ __60__

Saturday Food:

M1:
1 scoop 100% egg, 6 oz L/c choc milk
2 lean out
2 alleve
fiber supplement
1200 mg flax seed oil

M2:
1/2 Carbright bar

M3:
6 oz buffalo steak, 1 1/2 cups broccoli
1 tsp olive oil

M4: BADDDDDDD!!!!
2 chicken fingers
1 pork/shrimp egg roll
1 pork dumpling
2 low carb beers

M5:
skinny cow ice cream bar

Sunday Food:
M1:
1 scoop 100% egg w/ 6 oz L/c Choc milk
2 lean out
1200 mg flax seed oil
2 alleve
2 fiber supp.

M2:
1 Carb-right bar

M3:
Subway Atkins Turkey/Bacon Wrap
1 bag Atkins-approved l/c Doritos

M4:
Skinny Cow L/c Ice Cream Bar

Ok-- must be stricter this week!!!

Well at least you had the LC beers to go with the chicken fingers and dumplings.

Hi!
So, here`s the exciting news--- got on the scale, and it looks the same. That`s not exciting. BUT......I did some measurements and I`ve lost 1 1/2" in my waist!! Down to 27".....this is the first real progress I`ve seen on this plan. I`m ecstatic!!!

Yesterday was chest, abs and biceps....here it is in all its glory!

Chest/Biceps/Abs

Incline Bench Press (dbs): warm up: 12lbs 1 x 8 ~ 15 lbs 1 x 8 ~ 20lbs

Incline Machine Press: 1 x 10 ~ 40lbs 1 x 8 ~ 50lbs

Incline DB Press: 1 x 8 ~ 15lbs 1 x 8 ~ 20lbs
superset w/
Incline DB Flyes 1 x F(8) ~ 15lbs 1 x F(10) ~ 15lbs

EZ Bar Curl warm up 25lbs 1 x 10 ~ 35lbs 1 x 8 ~ 40lbs

Machine Preacher Curl 1 x 8 ~ 40lbs 1 x 8 ~ 40lbs

Ball Crunches 1 x F ~ BW (30) 1 x F ~ BW (17) 1 x F ~ BW (20)
(total exhale, hold peak 2 secs)

Monday Food:

M1:
1 scoop 100% Egg & 6 oz L/c Choc Milk
1200 mg. Flax seed oil
2 alleve
2 lean out
2 fiber supplement

M2:
1/2 CarbRight Bar

M3:
Steamed Chicken (4-5oz) and Broccoli (no sauce, no rice!!)
2 lean out

M4:
AdvantEdge L/C Shake

pre-workout: 1 can sugar free Red Bull
post-workout: 1/2 bottle Isopure

M5:
5 oz grilled chicken
2 cups mixed steamed broccoli and cauliflower
1/2 cup sugar free jello w/ 2 T whipped cream
2 lean out

Ok, embarrassing bikini shots are up in the exercise gallery-- I was 132 when these were taken. I`ll try to post progress shots in another 2 weeks (one month into the program).
I`ve also attached a fun shot-- nice flattering dress. I`m a little loopy in this pic at a wedding. I cut out the rest of it, but I was hip-checking my cousin.

Anyway, at least I`m having fun!

-dogbone

Attached Images

JeninPink.JPG (11.3 KB, 23 views)

Hi Aimee!! Thanks for coming by. Your HIIT class sounds like fun. Once my program progresses a little further, I may need to add in some more cardio, so I will keep my eye open for stuff like that to add in later. Right now, I`m pretty much all about the weights....

UPDATES:
I measured everything yesterday at the 2-week point in my diet/exercise plan. I`ve lost 1 1/2" in my waist, and put on minor gains pretty much everywhere else (chest, arms cold and flexed, thighs, and calves) which means that I am hopefully building muscle and losing the fat.

Yesterday`s workout was just 20 minutes on the elliptical machine. Just one quick gripe on that-- I hate the elliptical. I much prefer the natural runner machine. The stupid elliptical stride is too long for my munchkin legs. Arggggh.

Yesterday`s food:
M1:
1 scoop 100% egg w/ 6 oz L/C choc. milk
1200 mg flax seed oil
2 alleve
2 lean out
2 fiber supplements
1 cup coffee w/ 2% milk

M2:
Subway garden salad w. red wine vinaigrette and 5 oz grilled chicken

M3:
Advant-Edge Shake

M4: CARB-UP!!
1/3 cup low fat granola
1 cup Berry Cheerios
L/C Milk
6 oz Gerber Sweet Potato Babyfood

M5:
skinny cow ice cream sandwich

Hi again...
Beverly Int'l is a company that makes nutritional supplements for athletes. They also provide advice to competitive bodybuilders and other high-performance athletes, as well as to your average Jane (or Joe) seeking to build lean body mass, and lose fat.

I emailed them a few weeks ago with my stats and measurements and goals, and they replied to me with a personalized meal plan and workout schedule. My plan is actually a precompetition plan, LC mostly with a carb meal every few days. Kinda like NHE. The foods are planned to optimize my results over the next 12 weeks-- so this isn`t a plan that I will be on forever. It`s very goal oriented. If you want to see what my foods are, just peruse the last few days of my journal entries.

The workouts are basically a 4 day split, with cardio for 20-45 minutes 3-5 days a week depending on my body-fat levels.

In any case, if you want to check them out, go to www.bodybuildingworld.com.

Hope that explains it....

Busy busy day yesterday....still, got to the gym and lifted for back. Gonna have to put in a longer than usual session tonight to add in the calves and abs I was supposed to have done yesterday....a girl`s work is never done!

Gym yesterday:
Partial Deadlifts: warm up 45lbs;1 x 12 ~ 65 ; 1 x 10 ~ 75; 1 x 8 (F) ~ 85

Narrow Pull ups: 1 x 8 ~ 80 1 x 8 ~ 90 1 x 8 (F) ~ 100

One Arm DB Rows: 1 x 10 ~ 15 1 x 8 (F) ~ 15

Wide Pulldowns: 1 x 10 ~ 80 1 x 8 (F) ~ 90

FOOD yesterday:
M1:
1 scoop 100% egg + 7 oz. L/C choc. Milk
1 cup coffee w/ 2% milk
1200 mg. flax seed oil
2 alleve
2 lean out
2 fiber supplement

M2:
Subway garden salad w/ 5 oz grilled chicken
Diet Pepsi
2 lean out

M3:
Advant-Edge Shake

M4:
8 oz filet mignon w/ bearnaise sauce (too much meat, too much sauce!)
1 cup wilted spinach w/ garlic

M5:
Skinny Cow Ice Cream Bar